Fine workout.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Reverse Cable Pushdowns
BB Curls
Pec Flye Machine
Lat Pulldowns
Leg Extensions
Lying Leg Curls
Bench Press (narrower grip than normal):
135×12x1
155×12x1
185×12x1
225×10x1
245×10x1
265×5x2
225×5x1
Paused ATG Squats:
225×5x3
CG Chins:
bw x12×2
Shrugs:
315×12x3
BTB Shrugs:
315×12x2
Wide-grip Pulldowns to Abs:
144×12x3
Smith JM Press:
105×12x3
OH DB Extensions:
75×15x2
V-bar Pushdowns:
120×20x2
Incline DB Press:
75×15x3
Incline DB Flyes:
40×20x3
Cable Crossovers:
80×12x2
Double Bicep Cable Curls:
80×12x2
Standing Cable Curls:
120×20x3
+ stretching + foam roller
Duration: 90 minutes
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