04/10
Tris & Shoulders:
Tricep bar press: BARx8, 40×8, 60×8, 80×6, 100×5, 135x3x2 superset Tricep press-down: 3 sets 5 reps
Standing bar press: 40×8, 60×7, 80x6x2
WG board press (3 board): 100×4, 140×3, 170×3
Dumbell lateral raise: 12×8, 15x8x3
Lying rear delt dumbell fly: 22x9x4
Abs: Weighted hanging knee raises (short pause), 5 sets 8 reps
Stretching: 10 mins
Lowering the volume as the intensity increases.