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Last Updated on September 7, 2019

Floor Press Max Effort (min 8 sets) *max weight
Chains Pin Lock out Top Pin 3 warm up sets plus 6 top sets 5 reps (10 sec Rest)
Tricep Ext 7 x 8 (10se rest) – D.B pass ears
Band Pushdowns 3 x 20
D.B Rotation 4 x 12 reps
Heavy Seated Rows 5 x 8,7,6,5,4,3 *max weight

Main focus of the workout, was triceps and some shoulder rotation work.

Cheers
Steve Thompson
Getstrength.com