Back/Arms
Rack Pulls/deads – work up then 4x5
Pullups – 4x6, overhand or neutral grip
Deadstop DB Row – 4x10 each arm
Rope Face pulls – 4x20
superset with
Rope straight arm pulldowns – 4xswole
EZ bar preacher curls, wide grip – 4x10
superset with
Overhead rope extensions – 4x15
EZ bar preacher curls, close grip – 4x10
superset with
Reverse grip (underhand) pushdowns – 4x15
Legs
Squats – 6x5 if a cambered bar and buffalo bar had a baby, that's the bar I felt like I used.
Smith machine squats – 4x12, feet in front
Single leg leg press – 4x10-12 each
Pulsed Lunges with band – 4x25 each
superset with
Wall Sit, parallel – 4x45 seconds
Seated leg curls – 3x12-15
#fitchickthings
[youtube=https://www.youtube.com/watch?v=RknUPwanwFw]
[youtube=https://www.youtube.com/watch?v=zJV_wahyEi8]