REVERSE BP PULL UPS/BAND ROW/LAT PULLDOWN  (Super Set)

3 Set

 

FACE PULLS/SIDE DELT RAISE  (Super Set)

3 Set

 

BARBELL SHRUGS

4 Set

 

HYPER EXTENTION W/ 1 LEG

3 Set

 

DUMBBELL TRICEPS EXTENTION/TATE PRESS  (Super Set)

3 Set

 

HAMMER CURL

3 Set

 

FOREARM TWIST/ROLL

3 Set

 

This was a good training & belive me when i say ´´i had pump´´.Feel good do this once a week to train smal muscle as well & support muscle for my bench press