Training: Posterior

FRONT SLED SQUAT
10 x 90lbs, 5 x 180lbs, 5 x 270lbs, 1 x 320lbs, 1 x 360, 1 x 410lbs

3 TRI-SETS
DUMBBELL SHRUGS: 25lbs
Palms Down: 15 reps
Palms Facing: 15 reps
Palms Opened: 15 reps

3 SETS
Around the World Rear Delts
*Cables *Top to Bottom 3 rounds per set

ISO Bench Holds: 95lbs

Tricep Rope Pushdowns: 10 x 80lbs (hold at the bottom)

3 Sets each
Back Extensions:
Toes Straight, Toes Out
10 x 45lbs, 15 reps no weight

Hamstring Curls: 20 x 75lbs

Seated Calf Raises: 20 x 90lbs

 

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