12/22 – Pull – Deload

Seated Cable Row:
100×25
100×25

BTB Shrugs:
135×50

Shrugs:
135×50

Rope Face Pulls (two ropes, #18):
50×50

Pulldown Machine (neutral):
50×50

Pulldown Machine (overhand):
50×50

Straight-bar Lat Pushdowns (strict form):
50×50

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

Pulldowns (overhand grip):
100×30

BTN Pulldowns:
100×30

Hammer Chins:
×15

Hanging Scapular Retractions:
×15

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
40×35-35-50

Seated Leg Extensions:
50×100

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 40 minutes