Clean and press: 165 , 4x5 225x1 pr! I did these rep ranges for rest of the workouts, 12,10,8,6 Dumbell press: 55,60,65,70 Front raises: 25's Superset side laterals and upright rows. 25 lb dumbells, 60 lb barbell.
Barbell curls: 60#, 5x12 fast then ar rhe end of each set 6 super slow reps for burn. Skullcrusher: 50# barbell, 5x15 Hammer curl: 30#, 5x12, run the rack at end. Straight bar tricep pushdown: 100#, 5x20 Incline dumbell curls: 20#, 3x12, 6 super slow after 12 Overheard rope press: 30#, 3x15 Concentration curls superset with 1 arms kickback 5x12, curls: 15#,kickbacks:10#