Dark Side Training - Chest, Shoulders, Triceps & Back

1.DB Bench

45lbs x 10
50lbs x 10
80lbs x 10, 2, 1 (Rest Pause)

2.DB Overhead Press

50lbs x 10
35lbs x 15, 6, 5 (Rest Pause)

3.DB Triceps Extensions

30lbs x 8
45lbs x 8
60lbs x 8
50lbs x 10, 5, 5 (Rest Pause)
45lbs x 10

4. Lat pull downs

80lbs x 10
100lbs x 20, 8, 5 (Rest Pause)


5. T-Bar Rows

75lbs x 8 x 2 sets
60lbs x 8

6. Cable Rows

 80lbs x 20, 12, 8 (Rest Pause)