2/11 – Quads/Back

Hamstring solid. Squats coming along.

ATG Squats:
135×10
225×10
315×5
405×2
405×3
315×5

Zombie ATG Squats:
225×5
225×5
225×5

Leg Extensions:
235×10-10-10
235×10-10-10

Wide-grip Shrugs:
225×10
315×10
315×10
315×10
225×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
150×15
200×15
200×15

Pulldown Machine (overhand grip):
150×10
180×10
180×10

Wide-grip Pull-ups:
×10
×10
×10

Hammer Chins:
×10
×10

Hanging Scapular Retractions (narrow, medium, wide grips):
×10
×10
×10
×10
×10

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

Duration: 40 minutes