10/10. Hamstring tear a month out, feeling almost healed.
Seated Single-leg Leg Curls:
40×10(r) 80×10(l)
60×10(r) 80×10(l)
80×10(r) 80×10(l)
80×10(r) 80×10(l)
80×10(r) 80×10(l)
45-degree Hypers:
×12
×12
×12
×12
×12
Wide-grip Pulldowns (neutral grip):
125×8
150×8
175×8
200×8
225×8 (PR)
Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×12
Rope Lat Pushdowns:
40×12
50×12
60×12
70×12
80×12
Seated Row Machine (chest supported):
150×8
150×8
150×8
150×8
150×8
Hanging Knee Raises:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes