Seated row wide neutral: warmup to 15x10+4+4
Wide Lat pulldown: warmup to 13x12,4,4
Seated facepulls rest pause 5x10,5,6
Preacher curl+red band: 95,75,65x3,3,3
Wednesday: seated leg curl 1 leg: 95x12+85x6+75x5
SSB good morning: warmup to 160x8
Nordic: 8 full 8 bent orange band
Heels elevated SSB squat: warmup to 290x7
Orange band BW let extensions 20 slow
Seated Calves: 130x2 minutes
Friday:
American bar incline press: warmup to 225x9+4+2 3-5 sec negative + iso close grip
Chest press machine micro drops with Gr band: 13,12,11x12,5,3 3-5sec negative
Overhead rope extension: 6/5/4x17,6,6 + iso@6
Lateral upright rows: grey band+65x10 + orange band+65x10 + green band65x8 + all bands isolation
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