1/14 – Quads/Back

Skipped squats (hamstring).

Leg Extensions:
110×20
110×20
110×20
110×20
110×20
110×20
110×20
110×20
110×20
110×20

Wide-grip Shrugs:
225×10
315×10
405×10
315×10
225×10

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

Pulldowns (overhand grip):
150×10
150×10
150×10

Pull-ups (narrow, medium, wide grips):
×10
×10
×10

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

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

Duration: 31 minutes