Strength

i) Push Press 5-5-5-3-3-3 (Ascending)

ii) Bent Over Row (Supinated Grip) 8-8-8-8 (Ascending)

iii) Superset 4 Sets (Ascending Weight) of:

12-10-8-6 Lateral Raises

12-10-8-6 Front Raises

12-10-8-6 Seated Bent Over Flies

12-10-8-6 Bent Over Reverse Raises