5x50%, 3x60%, 2x70%, 1x80%, 3x90% or new 3 rep max
5 x 1/2 max rep pull-ups
Shoulder raise complex 5 x 20 reps each of front raises, side raises, and rear raises
5 rounds of db tate presses and db hammer curls x 15 reps
Heavy Farmers walk: 25ft and back x 3 use a weight where 25ft and back is near failure.
In case anyone was wondering why I am programming "body building" movements(curls, triceps, lateral raises)the main reason is higher rep movements such as these build joint integrity and tendon strength for injury prevention. Also the repetition method (ie. "bodybuilding")is the best method to build mass for better leverages in the main lifts, and at the same time working on weak areas.
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