Good squats – all work reps paused. Long pauses on the last set (5+ seconds per rep).
Paused ATG Squat (high-bar):
135x12x1
225x6x1
355x3x1
405x3x1
445x4x1
Seated Leg Extensions:
190x20x1
190x20x1
190x20x1
190x20x1
190x20x1
Seated Tricep Extensions:
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
Bench Dips:
bw x15x1
bw x15x1
bw x15x1
bw x15x1
bw x15x1
Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1
Duration: 50 minutes