Great workout.
@gym
Squats (feet together):
135×10
225×10
245×10
265×10
285×10
Single-leg Extensions:
50×12
50×12
50×12
50×12
50×12
50×12
100×25 (both legs – toes out)
100×25 (both legs – neutral)
100×25 (both legs – toes in)
Wide-grip Shrugs:
225×10
275×10
325×10
275×10
225×10
Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
150×15
160×15
170×15
Pulldowns (overhand grip):
160×10
170×10
180×10
Hammer Chins:
×12
×12
+10×12
Hanging Scapular Retractions:
×12
×12
+10×12
Lying Leg Lifts:
×25
×25
×25
Crunches:
×25
×25
×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 50 minutes