The League of Extraordinary Gentlemen

[kconnell]

Wednesday August 4, 2021 - Chest, Triceps & Delta

7.5 hours sleep

Rotator Cuff Exercises -


CHEST -
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
19-18-17, 17-16-14 x 45-35-25
Rope Triceps Pushdown
16-15-15, 14-13-12 x 95-70-45
Standing Cable Tri Extension
10-10, 9-9 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9-8-8, 7-7-7 x 35-25-15
Cable Upright Row
13-12, 10-10 x 70-35
Face Pulls
13-12, 10-10 x 70-35

--
D.A.R.D. -
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

[kconnell]

Thursday August 5, 2021 - Legs

Sleep 6+1=7 hours.

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-13,13-11 x 160-130
Nautilus Lying Leg Curl
12,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-10, 10-9 x 100-70
Nautilus Leg Press
14-13-13,12-12-12 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
16,14,13,12 x 80 —
— more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
Seated Calf
15,14 x 60

D.A.R.D. 2 sets

Ab Coaster - Stretch

—

[kconnell]

Friday August 6, 2021 - Back and Biceps

Slept 5.5+0.5=6 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-11,12-10 x 125-100
T-Bar Rows
12-11,10-9 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
15-12,13-10 x 35-25
Cable E-Z Curl
14-12-12,12-11-11 x 55-45-35


Farmers Walk -
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Saturday August 7, 2021 Chest, Tri, Delts

6+1.5=7.5 hours sleep

Rotator Cuff Exercises -


CHEST -
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-19-18, 28-16-14 x 45-35-25
Rope Triceps Pushdown
16-16-16, 16-14-13 x 95-70-45
Standing Cable Tri Extension
10-10, 9-9 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9-8-8, 8-7-7 x 35-25-15
Cable Upright Row
14-12, 10-10 x 70-35
Face Pulls
14-12, 10-10 x 70-35

--
D.A.R.D. -
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

Nice increases

[kconnell]

Monday August 9, 2021 - Legs

Sleep ~7 hours.

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-13,13-11 x 160-130
Nautilus Lying Leg Curl
12,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-10, 10-9 x 100-70
Nautilus Leg Press
14-14-13,12-12-12 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
16,14,13,12 x 80 —
— more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.

Seated Calf
12,12 x 60

D.A.R.D. 2 sets

Ab Coaster - Stretch

—

[kconnell]

Tuesday August 10, 2021 - Back and Biceps

Slept 6 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
14-11,12-10 x 125-100
T-Bar Rows
12-11,10-9 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
15-13,13-10 x 35-25
Cable E-Z Curl
14-12-12,12-11-11 x 55-45-35


Farmers Walk -
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Wednesday August 11, 2021 Chest, Tri, Delts

4+5=9 hours sleep

Rotator Cuff Exercises -


CHEST -
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-19-18, 18-16-16 x 45-35-25
UP next time
Rope Triceps Pushdown
18-16-16, 17-16-16 x 95-70-45
UP next time
Standing Cable Tri Extension
10-10, 9-9 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9-8-8, 8-7-7 x 35-25-15
Cable Upright Row
14-12, 11-10 x 70-35
Face Pulls
14-12, 10-10 x 70-35

--
D.A.R.D. -
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

[kconnell]

Thursday August 12, 2021 - Legs

Sleep 6 hours.

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-13,13-11 x 160-130
Nautilus Lying Leg Curl
12,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-10, 10-9 x 100-70
Nautilus Leg Press
14-14-13,12-12-12 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
15,14,13,12 x 80 —
— more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.

Seated Calf
12,12 x 60

D.A.R.D. 2 sets

Ab Coaster - Stretch

—

[kconnell]

Friday August 13, 2021 - Back and Biceps

Slept 5 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
14-11,12-10 x 125-100
T-Bar Rows
12-11,10-9 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
15-13,13-10 x 35-25
Cable E-Z Curl
14-13-12,12-11-11 x 55-45-35


Farmers Walk -
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Saturday August 14, 2021 Chest, Tri, Delts

7.5 hours sleep

Rotator Cuff Exercises -


CHEST -
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
15-11-11, 11-10-10 x 55-45-35
UP 10 each
Rope Triceps Pushdown
11-11-10, 10-9-9 x 100-80-35
UP 10 each
Standing Cable Tri Extension
9-8, 8-8 x 80-45
UP 10 each

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9-9-8, 8-7-7 x 35-25-15
Cable Upright Row
8-8, 8-8 x 80-45
UP 10 each
Face Pulls
9-8, 8-9 x 80-45
UP 10 each

--
D.A.R.D. -
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

[kconnell]

Monday August 16, 2021 - Legs

Sleep 5 hours.

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-13,13-11 x 160-130
Nautilus Lying Leg Curl
12,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-10, 10-9 x 100-70
Nautilus Leg Press
14-14-14,12-12-12 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
10,9,7,6 x 100 — UP 20
Pause 2-3 seconds at top, stretch after each

Seated Calf
13,12,11 x 60 - Added a set, stretch after each

D.A.R.D. 2 sets

Ab Coaster - Stretch

—
Pulled my right longissimus, carrying the seat pad that was redone for the Nautilus Leg machine. Actually my back was not aligned and this put stress on the one side, a nerve was irritated and the muscle compensated resulting in it ‘grabbing’ and now being constantly tense. Ice and massage

Good thing I’m not doing squats.

[kconnell]

Tuesday August 17, 2021 - Back and Biceps

Slept 6 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
14-12,12-10 x 125-100
T-Bar Rows
12-11,11-9 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
15-13,13-10 x 35-25
Cable E-Z Curl
14-13-12,12-11-11 x 55-45-35


Farmers Walk -
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Wednesday August 18, 2021 Chest, Tri, Delts

6.5 hours sleep

Rotator Cuff Exercises - SKIPPED


CHEST - SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
15-12-12, 12-11-11 x 55-45-35
Rope Triceps Pushdown
13-11-10, 10-9-9 x 100-80-35
Standing Cable Tri Extension
9-8, 8-8 x 80-45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9-9-8, 8-7-7 x 35-25-15
Cable Upright Row
9-8, 8-8 x 80-45
Face Pulls
9-8, 8-9 x 80-45

--
D.A.R.D. -
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

[kconnell]

Thursday August 19, 2021 - Legs

Sleep 2+5 hours.

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-13,13-11 x 160-130
Nautilus Lying Leg Curl
12,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-10, 10-9 x 100-70
Nautilus Leg Press
15-14-14,12-12-12 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
10,9,7,6 x 100 — Peak
Pause 2-3 seconds at top, stretch after each

Seated Calf
13,11,10 x 60 - Added a set, stretch after each

D.A.R.D. 2 sets

Ab Coaster - Stretch

—
Back better about 90%. Now doing peak contraction for 2 seconds on calves

[kconnell]

Friday August 20, 2021 - Back and Biceps

Slept 6 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
14-12,12-10 x 125-100
T-Bar Rows
12-11,11-10 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
15-13,13-10 x 35-25
Cable E-Z Curl
14-13-12,12-11-11 x 55-45-35


Farmers Walk -
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Saturday August 21, 2021 Chest, Tri, Delts

6.5 hours sleep

Rotator Cuff Exercises -


CHEST - SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
15-13-13, 12-12-11 x 55-45-35
Rope Triceps Pushdown
13-12-12, 10-9-9 x 100-80-35
Standing Cable Tri Extension
9-8, 6-6 x 80-45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9-9-8, 7-7-7 x 35-25-15
Cable Upright Row
9-8, 8-8 x 80-45
Face Pulls
9-9, 8-9 x 80-45

--
D.A.R.D. -
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

[kconnell]

Monday August 23, 2021 - Legs

Sleep 4 hours.

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-13,13-11 x 160-130
Nautilus Lying Leg Curl
12,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-10, 10-9 x 100-70
Nautilus Leg Press
16-14-14,12-12-12 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
11,9,7,6 x 100 — Peak
Pause 2-3 seconds at top, stretch after each.

Seated Calf
13,11,10 x 60 - Added a set, stretch after each

D.A.R.D. 2 sets

Ab Coaster - Stretch

—
Not doing peak contraction on calves because last time it made them too tight (can feel fibers messed up)

[kconnell]

Tuesday August 24, 2021 - Back and Biceps

Slept 7 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
14-12,12-10 x 125-100
T-Bar Rows
12-11,11-10 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
15-13,13-10 x 35-25
Cable E-Z Curl
14-13-12,12-11-11 x 55-45-35


Farmers Walk -
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Wednesday August 25, 2021 Chest, Tri, Delts

6 hours sleep

Rotator Cuff Exercises -


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
16-13-13, 12-12-11 x 55-45-35
Rope Triceps Pushdown
13-12-12, 10-10-9 x 100-80-35
Standing Cable Tri Extension
7-8, 6-6 x 80-45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9-9-8, 8-7-7 x 35-25-15
Cable Upright Row
9-9, 8-8 x 80-45
Face Pulls
9-9, 8-9 x 80-45

--
D.A.R.D. -
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

[kconnell]

Thursday August 26 2021 - Legs

Sleep 4+3=7 hours.

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
15-13,13-11 x 160-130
Nautilus Lying Leg Curl
12,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-10, 10-9 x 100-70
Nautilus Leg Press
16-14-14,12-12-12 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
12,11,9,8 x 100 — Full, not Peak
Pause 2-3 seconds at top, stretch after each.

Seated Calf
13,12,11 x 60 - Added a set, stretch after each

D.A.R.D. 2 sets

Ab Coaster - Stretch

—

[Bandan99]

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[kconnell]

Friday August 27, 2021 - Back and Biceps

Slept 5.5 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
14-12,12-10 x 125-100
T-Bar Rows
12-11,11-10 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
15-13,13-10 x 35-25
Cable E-Z Curl
14-13-13,12-11-11 x 55-45-35


Farmers Walk -
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Saturday August 28, 2021 Chest, Tri, Delts

5 hours sleep

Rotator Cuff Exercises -


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
16-14-14, 14-12-12 x 55-45-35
Rope Triceps Pushdown
13-12-12, 11-9-9 x 100-80-35
Standing Cable Tri Extension
7-8, 6-6 x 80-45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9-9-8, 8-7-7 x 35-25-15
Cable Upright Row
9-9, 8-8 x 80-45
Face Pulls
9-9, 8-9 x 80-45

--
D.A.R.D. -
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

[kconnell]

Monday August 30 2021 - Legs

Sleep 4+2=6 hours. 2 hours between

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
15-13,13-12 x 160-130
Nautilus Lying Leg Curl
12,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-10, 10-9 x 100-70
Nautilus Leg Press
16-14-14,13-12-12 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
12,11,9,8 x 100 — Full, not Peak
Pause 2-3 seconds at top, stretch after each.

Seated Calf
13,12,11 x 60 - Added a set, stretch after each

D.A.R.D. 2 sets

Ab Coaster - Stretch

—

[kconnell]

Tuesday August 31, 2021 - Back and Biceps

Slept 5.5 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
14-12,12-10 x 125-100
T-Bar Rows
12-11,10-9 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
15-13,13-10 x 35-25
Cable E-Z Curl
14-13-13,12-11-11 x 55-45-35


Farmers Walk -
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
15 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

September 1, 2021 Chest, Tri, Delts

7 hours sleep

Rotator Cuff Exercises -


CHEST - SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
16-14-14, 14-12-12 x 55-45-35
Rope Triceps Pushdown
13-12-12, 11-9-9 x 100-80-35
Standing Cable Tri Extension
7-8, 6-6 x 80-45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9-9-8, 8-7-7 x 35-25-15
Cable Upright Row
9-9, 8-8 x 80-45
Face Pulls
9-9, 8-9 x 80-45

--
D.A.R.D. -
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

[kconnell]

September 2 2021 - Legs

Sleep 6 hours.

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-13,13-12 x 160-130
Nautilus Lying Leg Curl
12,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension - SKIPPED
10-10, 10-9 x 100-70
Nautilus Leg Press
16-14-14,14-12-12 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
14,12,10,8 x 100 — Full, not Peak
Pause 2-3 seconds at top, stretch after each.

Seated Calf
13,12,11 x 60 - Added a set, stretch after each

D.A.R.D. 2 sets

Ab Coaster - Stretch

—
Skipped leg extensions. My theory is they are causing my tight hip syndrome. I’m doing a stretch for then daily and muscle rub actually really help to relax the area. Will see if they continue to improve.

[kconnell]

Friday September 3, 2021 - Back and Biceps

Slept 6 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
15-12,12-10 x 125-100
T-Bar Rows
12-11,11-10 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
15-13,13-10 x 35-25
Cable E-Z Curl
14-13-13,12-11-11 x 55-45-35


Farmers Walk -
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

I really need a break so after this week I’ll take at least week off and change the routine.

[kconnell]

Saturday September 4, 2021 Chest, Tri, Delts

6.5 hours sleep

Rotator Cuff Exercises -


CHEST - SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
17-15-15, 14-12-12 x 55-45-35
Rope Triceps Pushdown
13-12-12, 11-9-9 x 100-80-35
Standing Cable Tri Extension
7-8, 6-6 x 80-45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9-9-8, 8-7-7 x 35-25-15
Cable Upright Row
9-9, 8-8 x 80-45
Face Pulls
9-9, 8-9 x 80-45

--
D.A.R.D. -
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

Okay. Time for a break from weights.