A. Biceps Curl Machine: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric.
B. Rope Triceps Pressdown: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric.
C. Machine Lateral Raise: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric.
D. Machine Rear Delts: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric.
E. Machine Chest Press: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric.
F. Machine Row: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric Do 1-3 warm up sets of 8-10 reps to find your starting weight. Then perform 1 work set as prescribed.