Pre- Exhaust: 1 Minute HEAVY alternating presses (think 20-35 lb dbs) 3-4 sets: 8-12 Reps Strict Press with 3 second eccentric (lowering phase) 3-4 sets: 8-12 Reps Lat Pull with 3 second eccentric (the lengthening UP towards attachment point) Superset (3x) 12-15 Single Arm Bicep Curls 15 Overhead Tricep Extension (keep elbows near ears, don't flare!)