Exercise Two
Triceps Extensions - Presses Staggered Grip Extended Set

Do the following steps:

• Lying Barbell Triceps to bridge of nose 6-8 R.M. using a 2210 tempo.
• Rest 10 seconds.
• Lying Barbell Triceps to chin 6-8 R.M. using a 3010 tempo (A.M.R.A.P.).
• Rest 10 seconds.
• Close Grip Bench Presses (A.M.R.A.P.) using a 2210 tempo.
• Rest 2 minutes.
• Repeat steps 1 to 6 twice, you probably will have to drop the weight 5 to 10 lbs every new staggered grip extended set.

Exercise Three
Incline Curls - Staggered Grip Extended Set

Do the following steps:

• Scott Bench Hammer Dumbbell Curls 4-6 R.M. using a 4010 tempo.
• Rest 10 seconds.
• Scott Bench Dumbbell Curls using a 3010 tempo(A.M.R.A.P.).
• Rest 10 seconds.
• Scott Bench Barbell Curls 8-10 R.M. using a 2010 tempo.
• Rest 2 minutes.
• Repeat steps 1 to 6 twice.

Exercise Four
Triceps Pressdowns - Staggered Grip Extended Set

Do the following steps:

• Triceps Pressdowns, Close-Grip, 8-10 R.M., using a 4010 tempo.
• Rest 10 seconds.
• Triceps Pressdowns, Medium-Grip, using a 3010 tempo (A.M.R.A.P.).
• Rest 10 seconds.
• Reverse Grip Triceps Pressdowns (A.M.R.A.P.) using a 2010 tempo.
• Rest 2 minutes, while visualizing that post-workout drink.
• Repeat steps 1 to 6 twice, drop the weight 10-20 lbs on the reverse grip pressdowns to get the reps in.

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