seated press: 225x7 205x7
Meadows Shrugs: 90x9 80x8
Pec flye machine: 2x14x10
One arm pulldown: 12x5, 11x5
Hammer curl: 50x7 45x8
1 arm pushdown (green band): 2x10. Should use orange band next time.
Monday:
Nordic leg curl 2x7
Bss 2x90x8
Hip thrust 2x275x6
SL Leg extensions 2x7x5
Decline twist situps 2x10 per side (20 total)
Wednesday:
Banded Dips: 2x10 red band
Banded pullups: 2x8 red band
Lateral raise: 50x6 45x6
Rear delt flys: 2x50x6
Barbell curl 2x105x6
JM press 2x205x6
Thursday:
Leg Curl: 2x125x8 single leg
Nordic extension 2x10 green band
Belt squat 2x350x8
Hyperextension 2x140x8
Side-bends: 10 each side
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