seated leg curl 1 leg: 95x9+85x7+75x5
SSB good morning: warmup to 160x8
Bent Nordic: 6 green band followed by 6 with hands.
Hip thrust: 2x275x4
Heels elevated SSB squat: warmup to 280x7
Gray Banded sissy squat: 20 reps
Tuesday:
incline press: warmup to 245x9+3+3 5 sex negative + iso going up next time
Decline pushup: amrap
Overhead rope extension: 5/4/3x17,7,7 + iso@5
Lateral upright rows: 95+green bandx7 +redbandx5 95x5 red iso
Friday: Chest supported row (UB): micro drops 75/65/60x11+4+4 5 sec negative
Single arm pulldown: micro drops 8-7-6x9+5+4 each side
Seated facepulls micro drops 6-5-4x8,7,7
Hammer curl FG micro drops 40+35+30x12,6,6
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