This workout blew. I felt like throwing up after every set and my pressing strength was just crap. Fun times.
Warmups – 2 sets of 20 for each movement:
BB Cuban Rotations
Standing BB Press
BB Curls
Pulldowns
Pushdowns
JM Press
Leg Extensions
Leg Curls
Bench Press (narrow grip):
135×20x1
155×12x1
185×10x1
225×8x1
275×3x1
315×1x3
275×5x1
CG Bench:
225×8x1
245×5x2
225×5x1
Rope Pushdowns (hard tower):
84×12x2
Dips:
bw x12×3
Incline DB Press:
100×12x3
Band Wide-grip Pullups:
+green x6×2 (PR)
+purple x6×2
Single-Leg Leg Extensions:
230×8x1
250×8x1
275×8x1 (PR)
Seated Leg Curls:
285×8x3
+ stretching
Duration: 60 minutes