Back/Arms Rack Pulls/deads – work up then 4x5
Pullups – 4x6, overhand or neutral grip Deadstop DB Row – 4x10 each arm Rope Face pulls – 4x20 superset with Rope straight arm pulldowns – 4xswole
EZ bar preacher curls, wide grip – 4x10 superset with Overhead rope extensions – 4x15 EZ bar preacher curls, close grip – 4x10 superset with Reverse grip (underhand) pushdowns – 4x15
Legs Squats – 6x5 if a cambered bar and buffalo bar had a baby, that's the bar I felt like I used. Smith machine squats – 4x12, feet in front
Single leg leg press – 4x10-12 each
Pulsed Lunges with band – 4x25 each superset with Wall Sit, parallel – 4x45 seconds Seated leg curls – 3x12-15
#fitchickthings
[youtube=https://www.youtube.com/watch?v=RknUPwanwFw]
[youtube=https://www.youtube.com/watch?v=zJV_wahyEi8]
