12/2

Back and shoulders

Lat pulldown wide: 3 warms, 140/8,8,11
Bent over row: 2 warms, 175/8,8,15
Rope pulldown: 1 warm, 110/10 120/8 drop set
Stand OHP: 3 warms, 140/5,6
Side lateral: 2 warms, 35/10,10,12

10 min cooldwon


12/3

Legs
Squat: 4 warms, 315/1 335/1 355/1 365/1,1
Deadlifts: 3 warms, 315/3 335/3,5
Bar lunges: 2 warm, 140/6,8

10 min cooldown