Seated shoulder press 6s negative: warmup to 205x2, 185x9+3+2 + isometric stay next weem
Incline bench Lateral raises: warmup to 30x10 +25x6 + 20x8 +green band isometric
Machine chest press + green band: warmup to 14x8,4,3 + isometric going up next week.
Seated incline rope pushdown: warmup to 6x7,4,3
Monday: seated cable row + band: warmup to 12+green bandx10+5+3 + isomatrix
Wide grip cable + banded pulldown: warmup to 10+green bandx8+4+3+isometric
bent over shrugs; warmup to 55x10+4+3+isometric
Cross body hammer curls; warmup to 55x6+4+3+isomerric
Ez bar preacher reverse curls: 50x7 + 40x5 + 30x6 micro dropset + isometric
Tuesday: seated leg curl: 125+green bandx19 100+green bandx8 75+greenbandx8 + iso hold.
Gray Banded + DB rdl: warm up to 75x8, 60 no band x20
Heels elevated SSB squat: warmup to 260x6 170x20
Wednesday: hanging leg raises set of 10
Board incline press: warmup to 235x7+2+3+isolation 5 sex negative
Decline pushup: red bandx7 +normal isolation
Lateral upright rows: red band+55x9 + 45x4 + 35x3 + isolation
Close grip dips: orange band + 50, 25, just band, no bandx4 each + isolation
Thursday:Chest supported rows + band: rest pause 65 going up next time
Single arm pulldown: micro drops 7-6-5x7-4-4 each side.
Banded bent over shrugs: 55+ red bandx9+4+3+isolation
Barbell preacher curl: 35eachside+redbandx4,2,1 + iso
Forearm rollers
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