Started out with 3 sets of 9 for Upright Rows.
Moved onto 2 sets of 10 per side for Lying 1-arm Lateral Raises.
Then hit 2sets of 8 for Seated Lateral Raises.
Moved onto 1 Stage Set of Seated Lateral Raises, getting 8 reps in the toughest part and 7 reps in the easiest part of the ROM.
Then cranked out 2 sets of 12 for Scott's Press.
Rested minimally between sets and moves. This was the Volume Work for the Shoulders.
From there it was onto an Intensity Tri-set for the Chest. Hit 3 moves, taking them all to failure, with no rest between moves. They were 1 set of 14 for Incline Press, 1 set of 6 per side for 1-arm Cable Incline Crossovers and 1 set of 12 for Wide Grip Chest Dips.
Then hit a second Intensity Tri-set for the Chest. Again hit 3 moves, taking them all to failure, with no rest between moves. These were 1 set of 19 for Neck Press, 1 set of 6 per side for 1-arm Cable Crossovers and 1 set of 30 for Feet-elevated Push-ups.
Then got in a strong set of 1-arm Incline Press Negatives, getting 5 per side and using a 6-count Negative for each rep, taking the set to failure.
This was the Intensity work for the Chest.
Moved onto 3 sets of 10, 10 and 9 for Overhead Rope Triceps Extensions.
Then hit 3 sets of 7 per side for 1-arm Cable Kickbacks.
Hit 3 sets of 9, 9 and 8 for Triceps Pressdowns.
Then hit 1 strong Stage Set of Triceps Pressdown getting 10 reps in the toughest part and 6 reps in the easiest part of the ROM.
This was the Volume Work for the Triceps.
Finished up with some Volume work for the Abs. Hitting 5 rounds of a Tri-set, taking no rest between moves, and resting about 20 seconds between rounds. These were 5 sets of 12 for Lat Pull Crunches, 5 sets of 12 for Bench Crunches and 5 sets of 10 for Pelvic Rocks.
Great training!!
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