Banded Dips: 2x10 orange band
Banded pullups: 2x9 red band
Lateral raise: 50x7 45x7
Rear delt flys: 2x50x8
Barbell curl 2x105x7
JM press 2x205x7
Tuesday:
Nordic leg curl 2x9
Bss 2x112x6 (35s were better but still kinda big)
Double looped banded hyperextension: 2xgreenx10
SL Leg extensions 2x7x7
Leg raises: 2x10
Thursday:
Incline press American bar: 245x7, 225x7
chest supported row: 102x8
DB Wide upright row: 80x8, 70x8
pulldown: 16x8 15x8
Overhead rope extensions: 2x7x10
Twist Preacher curl: 80x7, 70x7
Friday:
Leg Curl: 150x8 125x8 single leg
Nordic extension 2x10 green band
Belt squat 2x370x8,7
Hyperextension 2x180x8
Decline situps (LRC) 10 each, 30 total
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