seated shoulder press: warmup to 215x8,3,2+isolation
Chest supported Lateral raises: 35x9 30x6 25x8 + red band iso
Stretch incline press: 50x10 slow
Seated tricep pushdown: 8,7,6x7,5,6
Facepulls and lat stretch and lower traps
Tuesday:
Seated row wide neutral: warmup to 16x6+4+3
Close Lat pulldown: warmup to 12x8,3,3
Seated facepulls micro drops 6-5-4x6,6,6
Preacher curls twist bar: 25+redbandx5,3,3
Thursday:
seated leg curl 1 leg: 95x8+85x8+75x6
SSB good morning: warmup to 160x6
Nordstick: did some partials with the green band leaning forward
Heels elevated SSB squat: warmup to 280x5
Gray Banded sissy squat: 20 reps
Calves: 2 minutes 120 lbs
Friday:
incline press: warmup to 245x8+3+3 5 sex negative + iso
Decline pushup: amrap
Overhead rope extension: 5/4/3x15,8,7 + iso@5
Lateral upright rows: grey band+55x7 + orange band+55x6 + green band55x7 + isolation
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