Back, Chest, Shoulders and Arms - SC sets/reps - WEEK 1

Negative Overhand Grip Pull up
3x3 - hold 3 sec before coming down

BB Pendlay Row / Hyper Ext
3x55lbsx12 / 3x10lbs x20

One Arm DB Row - no rest just switching sides
3x20lbsx12@each - focused pulling shoulders down

Wide Lat Pulldown (ovhand grip)
35lbs x 15- felt light
2x40lbs x 10 - tough last 2

DB Incline Chest Fly
10lbs x 15
10lbs x 12
10lbs x 15

BB Incline Chest Press
40lbs x 10
40lbs x 8- hard last 2
40lbs x 10- hard last 2

Push Up
3x12

Bent over Lateral Delt Raise
3x5lbsx15

BB Front Shoulder Press
40lbs x 10 - hard last 2 reps
40lbs x 8
40lbs x 10 (push press last 2)

DB Side Delt Raise
1x5lbsx15

DB Front Delt Raise
1x5lbsx20

BB Close Grip Triceps bench press
40lbs x 15

DB Hammer Curl
10lbs x 15


Overall workout: tough but good. I felt the energy and pumping. Not to mention I feel leaner too.