One set of:
Hammer Close Bench - 180-230-250
Rope Pushdowns - 120
Dynamic Front Lever x3
BTB Cable Curls - 50-60-70
Machine Curls - 37.5 (75)
Cable Hammer Curls - 8 @ 120
Hammer Shoulder Press - 70-80-85 (140-160-170)
BO DB Fly - 30
Planche Leans x 3
Reverse LeverEdge Press - 250 (Wide Hands)
Pec Dec - 120
Reverse Grip Push Ups - 17-8
Seated Cable Row - 5-4-3 @ 240
Strait Arm Rope Pulldowns - 50-60-70
Gironda Pull Ups - 2 x5
KB Swings – 8-7-5 @ 53
Romanian DL – 8-7-5 @ 115 (230)
Standing Calf Raise – 8-7-5 @ 300
* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts.
Cash out:
Band Pull Apart - 2 x 8 @ Purple
Bend Face Pulls: 2 x 8 @ Purple
AVG HR - 125 BPM
MAX HR - 155 BPM
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