Won’t be able to make it to the gym rest of the week so I doubled up the thurs/friday workouts today.
Incline Bench Press:
45×20
135×12
185×12
225×12
225×12
Bench Press:
45×20
135×12
185×12
225×12
225×12
ATG Squat (high-bar, some pausing):
225×5
225×5
225×5
225×5
225×10
Seated Leg Extension:
150×20
150×20
150×20
Lying Leg Curl:
100×12
100×12
100×12
Standing Cable Abduction:
20×12
20×12
20×12
Standing Cable Adduction:
20×12
20×12
20×12
Pec Flye Machine:
100×12
100×12
100×12
100×12
100×12
DB Pullovers:
40×10
40×10
40×10
40×10
40×10
Single-arm Flat DB Bench:
40×12
40×12
40×12
40×12
40×12
OH DB Extensions:
55×10
55×10
55×10
55×10
55×10
Rope Pushdowns:
40×20
40×20
40×20
40×20
40×20
Seated Bicep Curl Machine:
75×15
75×15
75×15
75×15
75×15
Klokov Press:
45×20
45×20
45×20
45×20
45×20
Shrugs:
225×10
225×10
225×10
225×10
225×10
225×10
225×10
Rope Face Pulls:
60×20
60×20
60×20
60×20
60×20
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 60 minutes