Lying Incline shrugs/retraction: 2x70x8, 10/15x10 low trap raise
Pec flye machine: 2x16x10
One arm pulldown: 12x7
Hammer curl: 55x6 50x6
1 arm pushdown (double red band): 2x8
Tuesday:
Nordic leg curl 2x9
Bss 112x7 thinking 1 set of this from now on since it loads my spine.
Double looped banded hyperextension: 2xorangex6
SL Leg extensions 2x7x7
Leg raises: 2x10
Thursday:
Banded Dips: 2x10 gray band
Banded pullups: 2x9 red band
Lateral raise: 50x7 45x8
Rear delt flys: 2x55x10
Barbell curl 2x105x8
JM press 2x205x8
Friday:
Leg Curl: 150x9 125x10 single leg
Nordic extension 2x10 green band
Belt squat 2x370x8
Hyperextension 2x180x8
Leg raises 2x10
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