Nordic leg curls + leg raises
Hyperextension (banded+weight, banded, nothing)120x15,15,15
Heel elevated belt squat: did 2x270x20.. gonna bring home more plates from ppops
Calves
Tuesday: Single arm pulldown: 10,9,8x9,4,4
Chest supported rows: 90x12,5,4 rest pause
Seated shrugs: 65x11,8,6
Barbell twist curl: 35x7,4,3
Forearm rollers
Friday:
seated Press: warmup to 205x10,3,3 rest pause
Lateral raises: warmup to 50,40,30x7s
Machine chest press: 15,14,13x14,7,4
1 arm cable kickback pushdown: 4x8,4,2
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