Training Weakness

POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 reps
Stiff Leg Deadlifts: 10 reps
Back Extensions: 20 reps
Toes to Bar: 10 reps

CHEST
4 Sets each
Incline Bench Press: (2) 15 x 135lbs, (2) 10 x 155lbs, (2) 5 x 185lbs
Incline Cable Flys: 15 x 60lbs
Flat Bench Cable Flys: 15 x 40lbs
Single Arm Chest Press: 10 x 45lbs to Chest Press: 15 x 90lbs

BACK
4 Sets each
Face-pulls: 15 x 100lbs
1 Arm Pulldowns: 15 x 70lbs
Straight Arm Lat Pulldowns: 15 x 100lbs
Reverse Grip Shrugs: 22 x 155lbs

Triceps
4 Sets each
Rope Pushdowns: 20 x 100lbs
Straight Bar Pushdowns: 20 x 100lbs
D Grip Pushdowns: 20 x 100lbs

CONDITIONING
WALKING LUNGES: 400m

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