Day 60

A. Warm-up

PRONE SHOULDER ROTATION WITH BAND (1 x 10 reps)

BLACKBURNS, AKA "Y-HANDCUFF" (1 x 10 reps)

KNEELING THORACIC EXTENSION (1 x 10 reps per side)

STATIC LAT STRETCH (1 x 20-30 sec. per side)

B. Superset

INCLINE DUMBBELL BENCH PRESS (3 x 8) 6-sec. eccentric (lowering)

*Use 20% 1RM of your normal bench press*

rest 20 sec.

ECCENTRIC-FOCUS NEUTRAL GRIP LAT PULL-DOWN (3 x 5/ per arm)

pulling down with both arms and raising with only one arm.

Rest 90s 

C. Strength Circuit

Three sets of:

Seated Overhead Press with Dumbbells x 10-12 reps
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps
Rest 45-60 seconds

D. Vanity Work

Superset your favorite Bicep and Tricep exercise (3x12)