Pull

Final day by Cory.

B1 Overhand barbell bent over row 4x6-8
B2 Neutral grip chins (bw or assisted or pull down) 4x10-12
B3 Supinated farmer carries 4x45s

C1 Reverse DB curl 4x12-15
C2 DB Curl 4x12-15
C3 Hammer Curl 4x12-15

*C1-C3 use same weight for all and don't put down DB until end of hammer curl

D 100 rep each side - single arm DB row or single arm machine row

E 100 rep barbell curl - 45lb for the bros, 25-30lb for the ladies. As few sets as possible

Program is over and thank god is it.  It was horrible, by the end I believe I was doing more harm than good as the volume was just too high, but I certainly did learn some cool techniques I can utilize in the future.