Db shrugs 3x90x8
20 minutes bike
Thursday:
Single leg curls: 3x150x each
Calf raises
Leg raises
Belt squat: 3x270x10
Back extension: 2x10 orange band
Saturday:
Seated press: 225x10,2,2 rest pause
Lateral raise: 50,40,30x7,7,7
Upper Back Chest supported row: 90x5,4,4rest pause definitely went too heavy on these lol the upper back ones are harder than the lat ones
Wide grip shrugs: 275, 225, 185x7
Preacher curl 40persidex7,4,3
Deadstop floor extensions 45x10,7,5
Neck and forearms
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