Great workout. Feeling utterly destroyed. Starting to push squats more.
Squats (shoulder width stance):
135×10
225×10
255×10
285×10
315×10
365×1
405×1
455×1
475×1
315×3 (paused)
315×3 (paused)
315×3 (paused)
Single-leg Extensions:
55×12
55×12
55×12
55×12
55×12
55×12
235×10 (both legs – toes out)
235×10 (both legs – neutral)
235×10 (both legs – toes in)
Wide-grip Shrugs:
225×10
315×10
405×10
495×10
585×10
Shrugs:
585-495-405-315-225×10
Rope Face Pulls (pulling to chest, single rope):
150×15-15-15
Seated Pulldown Machine:
120×12-12-12
Hammer Chins:
×12
+15×10
+25×8
Hanging Scapular Retractions:
×12
+15×10
+25×8
Hanging Knee Lifts:
×10
×10
×10
Kneeling Rope Cable Crunches:
80×10
100×10
140×10
Band Pull-Aparts:
×25
×25
×25
×25
Duration: 65 minutes