7/13 training

Monday: seated press: 245x5 225x7

Lying Incline shrugs/retraction: 2x70x10

10x20 low trap raise

Pec flye machine: 2x17x10

One arm pulldown: 12x7

Hammer curl: 55x7 50x7

1 arm pushdown (double red band): 2x8

Tuesday:

Nordic leg curl 2x6 lowest box setting + pillow

Bss 112x9

Double looped banded hyperextension: 2xorangex9

SL Leg extensions 2x7x8

Leg raises: 2x10

Thursday: Incline press American bar: 255x,6 235x5

Kroc row: 132x10 each side

DB Wide upright row: 80x8, 70x8

pulldown: 16x10 15x10

Overhead rope extensions: 2x9x8

Preacher curl: 80x8, 70x7

7/6 training

Monday: Incline press American bar: 245x8, 225x8

chest supported row: 2x112x6

DB Wide upright row: 80x8, 70x8

pulldown: 16x10 15x10

Overhead rope extensions: 2x8x10

Twist Preacher curl: 80x7, 70x7

Tuesday:

Nordic leg curl 2x10

Bss 112x8

Double looped banded hyperextension: 2xorangex8

SL Leg extensions 2x7x7

Leg raises: 2x10

Thursday:Banded Dips: 2x10 gray band

Banded pullups: 2x10 red band

Lateral raise: 50x8 45x8

Rear delt flys: 2x60x8

Barbell curl 2x105x8

JM press 2x205x8

I did different arms today but that's what I should have done.

Saturday:

Leg Curl: 150x8 125x10 single leg

Nordic extension 2x10 green band

Belt squat 2x370x8

Hyperextension 2x180x8

Leg raises 2x10