Deload.
ATG Squat (reps paused):
225×5 (narrow-stance, high bar)
225×5 (wide-stance, low bar)
225×5 (zombie front squat)
Lying Hamstring Curl:
50×15-15-20
Seated Leg Extension:
130×15-15-20
DB SLDL:
50s ×15-15-15
DB Shrugs:
40×20-20-20
Pulldowns (varying grips):
120×15-15-15
Rope Cable Face Pulls (two ropes):
30×20-20-25
Seated Bicep Curl Machine:
50×25-25-25
Reverse grip Seated Bicep Curl Machine:
25×25-25-25
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes