Seated rows:
Warmup-15 reps with half stack
set 1- 6 reps at stack minus 1
set 2- 6 reps with whole stack
set 3- 6 reps with whole stack
Pullups (close grip)
set 1- 10 reps with body weight plus 25
set 2- 10 reps with body weight plus 25
set 3- 10 reps with body weight plus 25
Reverse fly
set 1- 20 reps with 70
Calf raises
Warmup- 15 reps with half stack
set 1- 6 reps with whole stack
set 2- 6 reps with whole stack plus 45
set 3- 6 reps with whole stack plus 70
Seated calf raises
set 1- 10 reps with 90lbs
set 2- 10 reps with 115 lbs
set 3- 10 reps with 125 lbs
Donkey Press
set 1- 20 reps with sled plus 90lbs
I felt like a machine tonight!
|