Squats (feet together):
135×10
235×10
255×10
275×10
295×10
Single-leg Extensions:
65×12
65×12
65×12
65×12
65×12
65×12
110×25 (both legs – toes out)
110×25 (both legs – neutral)
110×25 (both legs – toes in)
Wide-grip Shrugs:
235×10
285×10
335×10
385×10
435×10
Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
150×15
160×15
170×15
Pulldowns (overhand grip):
160×10
170×10
180×10
Hammer Chins (wide-grip):
×12
+10×12
+20×12
Hanging Scapular Retractions (wide-grip):
×12
+10×12
+20×12
Lying Leg Lifts:
×25
×25
×25
Side Crunches (per side):
×25
×25
×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 48 minutes