Lucky Charm
MAIN LIFT:
1. Pullup variation
4 x AMAP
Rest 60-90 seconds
2. Tall kneeling dumbbell overhead press
4 x 12-10-8-6
Rest 60 seconds
3A. 3 point single arm pause row
3 x 6-10 RL
3B. 1.5 rep pushups
3 x 8-10
Rest 60 seconds
4A. Front raises
2-3 x 10-12
4B. Band high to low chop
2-3 x 8-10 RL
Rest 60 seconds
5. Iron angels
2-3 x 10-12
IF TIME: ARM FINISHER
3-4 rounds of biceps 21s:
- 7 bottom to half up biceps curls
- 7 top to half down biceps curls
- 7 full range biceps curls
Rest 30-60 seconds between sets