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September 14, 2016 @ 8:00 am - 5:00 pm
Except when noted, for all exercises, choose a weight where you hit failure at/before specified reps. If you fall short of the rep range, use the rest/pause method to get the remainder of the reps.
Lying Leg Curls (5 sets of 10 reps)
Superset w/Barbell Stiff Leg Deadlift
Hammer Strength Shoulder Press (3 sets of 15 reps)
Arnold Dumbbell Shoulders Press (3 sets of 12 reps)
Standing One Arm Dumbbell Lateral Raises (5 sets of 10 reps)
Bent over Dumbbell Delt Raise (Seated or Standing) (3 sets of 15 reps)
Reverse Pec Deck (3 sets of 15 reps)
Decline Crunches (Weighted) (3 x 20)
Hanging Leg Raises (3 x 25)
Weighted Rope Pulls (3 x 20)