BOR's
135, 185, 225 x 8, 245, 275 x 6
135 x 25
Bench
135 x 8
165 x 5
190 x 5
225 x 5
Incline Curls
3 x 8
Push Downs
3 x 12+
Every session do Prehab wk for upper or lower body.
Lower Bike 5 mins, stretching hammies, quads, lower back, IT bands.
Upper Bands for shoulders, dead hangs increasing times, Core banded rotation work higher reps, stretching.