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Workout 2: Upper Back & Rear Delts (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (192lb) #2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (76lb) #3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (154lb) #4...

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Workout 1: Chest & Side Delts (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Incline Barbell Bench Press - 3x20, 15, 12* (R: 90 sec) - (187lb) #2. Flat Dumbbell Bench Press - 3x20, 15, 15+ (R: 90 sec) - (89lb) #3. Seated Cable Crossover - 3x20, 15, 15^ (R: 90 sec) - (85lb) #4...

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