Day 136

A.) Max Effort Exercise - work up to a max set of 3-5 reps:

Bench Press

B.) Supplemental Exercise – perform 2 sets of 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).

DB Flat Bench Press 

C.) Horizontal pulling / Rear delt superset - 

(Perform 3-4 supersets of 8-12 reps of each exercise.)

Seated cable rows x 8-12

- rest 30 seconds

Face pulls x 12

-rest 30 seconds

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 (3) tri-sets.

- DEMO