Day 84

A. Max Effort Movement

Chin-Up (3RM)

B. Accessory Movement 

DB Floor Press (2 x MAX)

C. Horizontal Pulling/Rear Delt Superset 

Barbell Row (Underhand) 4 x 8-12

Rest 30s

Band Pull Apart 4 x 12

Rest 60s

D. Traps

Snatch Grip Overhead Shrugs (4 x 10)

E. Vanity Work Superset 

Seated Incline DB Curls 3 x 8-15

Rest 30s

BW Skull Crushers x MAX

Rest 60s

Day 60

A. Squat

- Take 8 minutes to work up to a heavy single

B. Bench Press – Fat Gripz 

Work up to today's (3RM)

C. Incline DB Bench Press (2 x max)

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).

D. Horizontal pulling/Rear Delt superset: 

Seated Cable Row 3 x 12

Rest 30s

Rehab High Hang Muscle Snatch 3 x 10

Rest 60s

E. Dumbbell Shrugs (3 x 12-15) 

– Shrug up and back, not up and forward.

F. Incline Alternating DB Curls (3 x 10)

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