Saturday's will now be an assistance and rehab day. I'll be doing my lats, upper back, and arms along with hip and quad work
Chest supported rows
4 sets of 8
close neutral grip pull downs
2 sets of 10
wide grip pull downs
2 sets of 10
face pulls
vbar tricep push downs
3 sets of 15
alternate db curl / hammer curl
5 reps of each for sets of 10
35s, 45s, 55s.
Lying hip raise
3 sets of 10 each
sling shot hip band
3 sets of 20 steps each
side way walk
forward walk
backwards walk
knee ext
3 sets of 15
done.