Banded Pull Apart - 15 reps
DB Lateral Raise - 15 reps (light weight)
Air Squat - 15 reps
#1 Cable Row - 3 sets x 10 reps
Heavy. Same weight all 3 sets.
#2 Continuous work. In any order and any combination, do:
Negative Pullup - 10 reps
Seated DB Shoulder Press - 40 reps
Unweighted BB Curl - 40 reps
BB Back Squat - 40 reps at 35% of 1RM
For the pullups, go normal tempo on the way up, then take 10 seconds
to lower yourself each rep. Use a timer.
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