Lat PD: 45/12 x2, 50/8, 55/6 x2, 60/6
Back extensions: 10/10, 15/8, 25/8 x2
2 arm DB row on Bosu: 20/10 x4
Bent leg DL: 50/12, 50/10, 50/8 x2
SB hamstring rolls: 3 sets 12
Sunday, 11-9 40-min HIIT tmill
Monday, 11-10 rest
Tuesday, 11-11 CHEST & TRIs & 45 min steady state
(Was in a different gym so machine weights might be slightly different)
DB press: 18/12 x2, 22/8, 22/6 x3
SB pushups: 3 sets 12
Pec fly machine: 30/12, 30/10, 30/6, 30/8
Plyo pushups: 3 sets 10
Tri pressdown: 40/12, 50/10, 50/8, 60/6
Kickbacks: 8/10 x3
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