20 x (6)2
55 x (6)2
75 x (2)10 @ 50%
Pull Up + Dips + Bent Rows:
((bw x 1) + (bw x 1) + (20 x 2))1
((bw x 2) + (bw x 2) + (30 x 4)1
((bw x 3) + (bw x 3) + (40 x 6)1
((bw x 4) + (bw x 4) + (50 x 8))1
((bw x 5) + (bw x 5) + (60 x 10))1
((bw x 6) + (bw x 6) + (70 x 8))1
((bw x 7) + (bw x 7) + (80 x 6))1
Standing Barbell Calf Raise:
70 x 10
110 x 10
140 x 10
Rolling Thunder:
50 x 1 L/R
60 x 1 L/R
65 x 1 L/R
67.5 x 1 L/M R
70 x 1 L/0 R
75 x 1 L/0 R
Wrist Roller:
10 x 1 Over
10 x 1 Under
10 x 1 Over
10 x 1 Under
Tricep Cable Pushdown:
10 x 10
25 x (10)3
* Notes:
- Tricep cable pushdowns, who knew they would be so much fun. Great workout today!
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