One set of:
Reverse Hyper - 120-150-180
Leg Extensions: 130-150-170
Standing Calf Raise: 8-7-5(deep stretch on 5) @ 300
LeverEdge RDL : 8-7-5 @ 145 (290)
*The lever arm weight for the Legend LeverEDGE Unilateral Trap Shrug / Lunge / Deadlift (model 6008) is 30 lbs (≈13.6 kg) per lever arm when no plates are loaded.
Dip Machine - 170-200-220
High Elevated Diamond Push Ups - 15
Bodyweight Triceps Extensions - 10
Bar Pelican Curls - 8-7-5
Curl/Reverse Band Curl Combo - 8-7-5 @ Black
Headbanger Pull Ups - 35
Machine Lateral Raise - 8-7-5 @
20
Hammer Shoulder Press 8-7-5 @ 160-180-195
Band Pull-Aparts - 1 x 20 @ Purple
Reverse Pec Dec - 70-80-90
Planche Leans - x 4
Hammer Guillotine Press - 230-250-260
Deep Dips - 8-7-5 (full stretch at bottom)
Bent-arm Planche Push Ups - x 3
One-arm DB Rows - 95
Barbell High Pulls - 103-123-153
*Gironda Pull Ups - 3 x 5
* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts.
AVG HR - 118 BPM
MAX HR - 148 BPM
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