Stair Steps + Back/Biceps/Abs

Back/Biceps/Abs Movement Reps Reps Reps Rest Time
DB Front Raise/Military Press combo Explosive 25 each 25 each 25 each 90 sec
BB Curls Explosive 25 25 25 90 secs
Single-Arm DB Rows Explosive 25 each 25 each 25 each 90 sec
DB Hammer Curls Explosive 25 25 25 90 secs
Deadlifts Controlled 20-25 20-25 20-25 90 secs
Popeye Curls Controlled 25  25 25 90 secs
DB Side Bends Controlled 25 each 25 each 25 each 90 secs
Weighted side bend

Weighted side bend

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