10/22 – Quads/Back

Nice deload session.

Squats (feet together – shoulder width – wide):
225×10-10-10

Zombie Front Squats:
135×30

Seated Leg Extensions:
100×100

Wide-grip Shrugs:
225×25
225×25

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
100×30

Pulldowns (overhand grip):
100×30

Hammer Chins:
×15

Hanging Scapular Retractions:
×15

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 25 minutes