1/28 – Quads/Back – Deload

Squats (atg – zombie front):
135×10-10
225×10-10

Leg Extensions:
60×20-20-20-20-20-20-20-20-20-20

Wide-grip Shrugs:
225×10-10-10-10

Shrugs:
225×10-10-10-10

Seated Cable Row:
70×15-15-15

Seated Pulldown Machine:
70×15-15-15

Hanging Scapular Retractions (narrow, medium, wide grips):
×12
×12
×12

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 25 minutes