Nordic leg curl: orange bandx10
Paused Front squat: warmup to 245x6
Banded leaning leg extensionx20
Leg extensions: 10restpausex13,7,
Seated calves: 130lbs
Tuesday: seated Press: warmup to 225x6,3,2 rest pause + negative
Lateral raises: warmup to 35/30/25x10,9,8 + iso
Machine chest press: warmup to 13/12/11 + orange X 10,5,4
Floor skullcrusher: 50sx6,3,3
Thursday: Seated row: work up to 14x10,6,5
Wide grip lat pulldown: work up to 13x9,5,4
Face pulls: 2x4x20
DB hammer curl: 40x6,4,3
Overhead extension 4x50
Saturday: single leg leg curl: 120x8,5,4 each leg
DB banded RDL: 75x10 slow
Nordic curl: orange band
SSB squat: warmup to 280x8 20 BW extensions
DC seated calves
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