Here’s how to use this in a workout… A1. Pushup Variation 6-12 reps, 3 seconds down Rest 90 seconds A2. Scapular Pullups & Pullups 5 reps, hold for 1 second at the top, then without letting go of the bar, go to failure on Pullups Rest 90 seconds B1. Lateral Raise 3 sets x 6-10 reps, 2 seconds down 60 seconds rest C1. Dumbbell Skullcrushers 3 sets x 9-15 reps, 3 seconds down 60 seconds rest C2. Hammer Curls 3 sets x 9-15 reps, 2 seconds down 60 seconds rest I would pair the pull-ups with a pressi