meadows rows: 140x8,6,4 rest pause each side
close grip pulldowns 15,14,13x12,8,5
Machine flye 17,16,15x12,8,5
Preacher curl: 45persidex6,4,2
Overhead extension: 7,6,5x13,5,5
Thursday: Seated press: 235x7,3,2 rest pause
High chest supported row: 70x11,8,5 rest pause
Db Wide upright row: 70x7,5,4 rest pause
Friday: Nordic leg curl
Leg press calf raises: 2x20 slow
Leg raises 2x10
Nordic leg extension
Belt squat: 320x8
Banded Hyperextension: 20
Saturday: Cross body rear delt flye 2x20x15
Rope upright row 2x8x12
Lateral raise 45,40,35x11,6,7
Incline curl 45,40,35x12,6,4
Bar Pushdown: 2x7x15
Didn't workout on Tuesday/Wednesday bc I was feeling sick and was a bit lazy the rest of the week
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