MOVE Upper Press/Row/Curl Tri-Set

Tri-Set x 2
LMT
KB 1 Arm OH Rotational Press
reps 8 ea
load moderate
Tempo controlled
Rest 15-30 sec
Set Reps Load Tempo Rest
1 8 ea Moderate Controlled 15-30 sec (h:m:s)
2 8 ea Moderate Controlled 15-30 sec (h:m:s)
LLT
MOVE Prone, H&F, DB Alt. Row
reps 10
load moderate
Tempo controlled
Rest 15-30 sec
Set Reps Load Tempo Rest
1 10 Moderate Controlled 15-30 sec (h:m:s)
2 10 Moderate Controlled 15-30 sec (h:m:s)
LMT
MOVE DB Alt. Cross Hammer Curl
reps 8 ea
load moderate
Tempo controlled
Rest 60 sec
Set Reps Load Tempo Rest
1 8 ea Moderate Controlled 60 sec (h:m:s)
2 8 ea Moderate Controlled 60 sec (h:m:s)