2/2/20

Warmup - Do 3 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press - 12 reps at 45% of 1RM
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press + NEGATIVE - 4 sets x 6 reps + 1 Negative Rep
      Same weight all 4 sets.  Choose a weight that is challenging but not
      a max set of 6.  Leave room to go up in weight on 2/8/20.
      For the negative rep, take 10 seconds to lower the weight.  Use a timer.
      Have your spotter count for you and also help you rerack the weight
      after the negative rep.

#2  Do 3 rounds of:
      BB Shrug - 20 reps
      Pullup - 20 reps
      Seated DB Shoulder Press - 20 reps
      BB Back Squat - 20 reps at 40% of your 1RM

      REST 3 minutes between rounds.

#3  BB Incline Bench Press - 6 sets x 3 reps
      Start light, then add weight each set.

#4  EZ Curl Bar 21s - 2 sets x 21 reps
      One set is:
      7 reps from the bottom of the range of motion to the middle of the range
            (from elbows extended to forearms parallel to floor each rep)
      7 reps from middle of range of motion to the top
            (from forearms parallel to floor to elbows maximally flexed each rep)
      7 reps full range of motion