Good workout, nothing special. Clot leg doesn’t like lunges very much.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Press
BB Curls
Pulldowns
Flat DB Press
Pushdowns
Leg Extensions
Leg Curls
BB Lunges:
135×5x1
185×5x2
155×5x1
GHRs:
bw x5×1
+60×5x1 (PR)
+40×5x2
bw x15×1 (PR)
Seated Calf Raise - machine:
180×20x3
Close-grip Pulldowns (torso // to floor):
192×10x1
204×12x1
216×12x1
228×10x1 (PR)
EZ Curls (hands together):
95×12x1 (PR)
115×12x4 (PR)
Standing Single-arm Side Laterals (elbow locked):
50×5x3 (PR)
Rear Lateral Machine:
100×12x3
+ stretching + power yoga (30min) + abs (5 sets of 8, decline crunches)
Duration: 120 minutes
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