Good workout. First time doing front squats since summer of 2005 so I didn’t push them hard.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Cable Pushdowns
Lat Pulldowns
Seated Leg Extensions
Seated Leg Curls
Bench Press:
135×20x1
155×12x1
185×10x1
225×8x1
285×1x1
315×1x1
335×1x1
340×1x1
315×2x1
ATG Front Squats:
135×10x1
185×10x1
225×10x1
245×10x1
265×10x1
Incline DB Press:
120×10x2
120×8x1
Wide-grip Lat Pulldowns to Abs:
168×12x1
180×12x1
192×12x1
Rope Pushdowns (hard tower):
60×12x1
72×12x2
Flat Cable Flyes:
60×20x2
80×20x2
Standing Straight -arm Wide-grip Lat Pushdowns:
204×12x1
156×15x1
Standing Single-arm OH DB Extensions:
40×10x1
50×10x1
60×10x1 (PR)
External Shoulder Rotations:
25×20x2
Seated Calf Raise:
180×20x1
190×20x1
200×20x1
+ stretching
Duration: 100 minutes
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