Gym was pretty empty so i decided to pair some muscle groups together and alternate sets.
Incline DB Press 70x8,70x8
w/
High Cable Rows 90x8,90x8
Leg exts 90x8,90x8
w/
Lying Hamstring Curls 70x8,70x8
Barbell Curls 60x8,60x8
w/
Overhead Tri Ext 75x8,80x8
Military Press (no back support) 115x8,115x8
w/
Seated Calf Raises 140x8,140x8
Each rep was held for a 2 count at the top of each rep with a 2-3 second negative. Pretty good workout and had an awesome pump going within a few minutes into the workout and all i had was 4 scoops of xtend to drink during my workout.
Currently 19 and 21 weeeks out from my fall competitions.
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