Hammer strength incline
3pps and a 25x7
3ppsx8
Star trac lat pulldown neutral grip
225x 7
185x 9
Flex hamtractor
285x9/9
Bodymasters leg ext
190x11/9
Bodymasters Ohp pronated
200x11
Seated lateral raise
120x9
Bodymasters chest supported row
160x 11//9
Banded Tricep pushdowns
ISO holds 3x30 sec holds
Cable bicep Curls
130x9/8
Hanging leg raises
13/11
Rear delt fly
175x10
35 min interval rower
3pps and a 25x7
3ppsx8
Star trac lat pulldown neutral grip
225x 7
185x 9
Flex hamtractor
285x9/9
Bodymasters leg ext
190x11/9
Bodymasters Ohp pronated
200x11
Seated lateral raise
120x9
Bodymasters chest supported row
160x 11//9
Banded Tricep pushdowns
ISO holds 3x30 sec holds
Cable bicep Curls
130x9/8
Hanging leg raises
13/11
Rear delt fly
175x10
35 min interval rower








