One set of:
Incline Hammer Press - 8-7-5 @ 240 (Neutral x5)
Unilateral Pec Dec - 8-7-5 @ 120
*DB Low-to-High Fly - 1 x 5 @ 35
Incline DB Seal Row - 8-7-5 @ 75 (stack)
Barbell High Pulls - 8-7-5 @ 135
*Gironda Pull Ups - x5
*Bird Pull Ups - x5
Standing Smith BTNSP - 8-7-5 @ 50
Band Pull Apart - 8-7-5 @ Black
Band Face Pulls: 8-7-5 @ Black
*SBO Delt Sweep - 5/5 @ 45
Band Curls - 8-7-5 @ Black
Headbanger Pull Ups - 1 x 20
*Rope Hammer Curls - 8-7-5 @ 130
Front Lever - x 3
Bulgarian Split Squats: 4 x 3/3 @ 40
Leg Press: 8-7-5@ 360 (Full ROM)
Leg Press Calf Raise: 8-7-5@ 360
Hip Thrust - 8-7-5 @ 180
Lying Leg Curls: 8-7-5 @ 90
* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts.
Cash out:
AVG HR - 125 BPM
MAX HR -156 BPM
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