5x16

HAP

Alternating

Preacher Curls

100 Bench Press 185/115
*10 Cal Row every time you break

Rest 5 min.

100 DB Bent over rows 50/35 (nonstop)
*Do 10 reps on each side nonstop. Only rest when your form breaks or
you get muscle failure. This is a little harder then you think.

* 10 Ring Dips if you break

Rest 3 Min

100 Plate Front Delt Raise 35/25
Every time you break 5 chin-up

Rest 2

100 Kneeling Banded Crunch