R1-W2-D1

13-15 rep range/90 second rest between sets
BW Chins
BW x 13
BW x 13 slight shoulder impingement
BW x 13 (7+2,1,1,1,1)
BW x 13 (5,2,2,1,1,1,1)
DB flys
50 x 15
50 x 15
50 x 13 (9+4)
50 x 12 (7+3+2)
Bicep ez curl
45 x 15 shoulders pulled back, VERY strict. Any slack in shoulders results in yowza.
45 x 15 chest high, elbows in. Full extension on bottom of movement. Very tough.
45 x 15
45 x 15 challenging weight with strict form and only 90 second between sets. Nice work.
Seated Calf Raises
80 x 15
80 x 15
80 x 15 fiiiiiiiiyyyyyaaaaa!
80 x 15 whaaaaaaaaaaaaa!!!

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