Leg Extensions:
50×12-10-10-10-10-10-10-10-10-12-12-12
Ultra CG Pulldowns:
100×10
150×10
200×10
250×8-100-90-80-70-60×10
Seated Pulldown Machine:
235×6 (PR)
235×6
235×6-140-100×10
Rope Face Pulls:
100×10
150×10
200×10
200×10
200-100×10
Hammer Chins:
×10 (wide)
×10 (narrow)
Single-arm Pushdowns:
10×10-10-10-10-10-10
Pushdowns * Pulls to Chest:
50×10*50×20
50×20*50×20
50×30*50×30
Wide-grip Pushdowns (y-stack):
50×25-25-25
Rope Pushdowns:
50×20-20-20
Seated Tricep Pushdown Machine:
235×10-10-12
Reverse-grip Bench Press:
95-145-195-195-145-95×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 55 minutes