10/15 training

Sunday: chest supported rows: warmup to 65x9,5, 5 rest pause

One arm lat pulldown: warmup to 8/7/6x10,4,3

Kirk shrugs: work up to 225x10,7,6

DB hammer curl: 40x6,4,3

Overhead extension 4x50

Monday: RDL: warmup to 245x10 slow

Glute bridge: 2x245x5

Paused Front squat: warmup to 225x8

Leg extensions: 10/9/8x10

Seated calves: 130lbs

Wernesday: seated Press: warmup to 205x10,3,3 rest pause + negative

Lateral raises: warmup to 35/30/25x8,6,6 + iso

Machine chest press: warmup to 13/12/11 + green X 10,7,6

Floor skullcrusher: 45sx7,4,4

Incline DB curls: 50 reps 15 lbs

Sunday: Seated row: work up to 14x9,5,4

Wide grip lat pulldown: work up to 13x9,5,4

Kirk shrugs: work up to 245x

DB hammer curl: 40x6,4,3

Overhead extension 4x50