Nice session.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Cable Pushdowns
Lat Pulldowns
Seated Ham Curls
Seated Leg Extensions
Flat DB Press
Bench Press:
135×20x1
155×12x1
185×10x1
225×8x1
275×5x1
295×3x1
315×2x2
185×30x1
DE Wide-stance Box Squats (// box):
135×12x1
225×3x1
225×2x8
225×3x1
Cable Pushdowns:
204×10x1
254×10x1 (PR)
214×10x1
Flat DB Press (15-30s rests):
100×10x1
95×10x1
90×10x1
85×10x1
80×10x1
75×10x1
70×10x1
65×10x1
60×10x1
55×10x1
BB Rows (underhand grip):
135×10x1
155×10x1
175×10x1
195×10x1
215×10x1
235×10x1
Chin-ups:
bw x20×2
Single-arm Cable Pushdowns:
72×20x2
Single-arm Cable Reverse Pushdowns:
48×15x2
+ stretching
Duration: 85 minutes
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