band pull aparts 200
assisted pull-ups 5 x5
wide grip lat pulldowns 140 lbs 4 x 25
lat bar straight arm pushdowns 100 lbs 4 x 25
chest supported rows with a plate and a quarter 5 x 20
iso low row plate aside 4 x 25
625 reps in out in about 45 minutes, sweaty, breathing like the fat fuck I am and pumped, adios.
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