Strict press
187.5 x 5
212.5 x 3
237.5 x 1
175 x 10, 10, 8
Lying dumbbell rows
125s x 8, 12, 12, 12, 12
Tricep pressdowns
Curls
Rear delts
187.5 x 5
212.5 x 3
237.5 x 1
175 x 10, 10, 8
Lying dumbbell rows
125s x 8, 12, 12, 12, 12
Tricep pressdowns
Curls
Rear delts
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