12/25 training

Monday:Chest supported row (UB): micro drops 75/65/60x10+5+3 5 sec negative

Single arm pulldown: micro drops 8-7-6x8+5+4 each side

Seated facepulls micro drops 6-5-4x7,6,5

Hammer curl micro drops 40+35+30x10,5,4

Neck

Tuesday: RDL: warmup to 255x5 slow

Bent Nordic: 5 green band followed by 5 with hands.

Hip thrust: 2x225x10

Paused Front squat: warmup to 225x5

Banded sissy squats 20 slow

Single Leg extensions: 6/5/4x7 each

Seated calves: 130lbs

Friday: seated shoulder press: warmup to 215x9,4,2+isolation

Chest supported Lateral raises: 35x10 30x7 25x6 + red band iso

Stretch incline press: 50x11 slow

Seated tricep pushdown: 6,5,4x8,7,6 +iso

Saturday:

Seated row wide neutral: warmup to 16x7+3+4

Close Lat pulldown: warmup to 12x8,4,4

Seated facepulls micro drops 6-5-4x8,8,8

DB incline curl: 30,25,20x9,6,8