Day 93

A.) Bench Press 2RM (Fat Gripz)

B.) DB Floor Press 2 x Max Reps

(Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets)

C.) Superset: Four sets of,

Seated Row x 8, across

Rest 30s

TRX Scarecrow x 12

Rest 30s

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps
3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for 2-5 tri-sets.

- DEMO