PENDLAY ROWS Set 1: 135 lbs x 5Set 2: 225 lbs x 5Set 3: 275 lbs x 5Set 4: 275 lbs x 5Set 5: 275 lbs x 5
SHRUGS Set 1: 405 lbs x 8Set 2: 495 lbs x 8Set 3: 495 lbs x 8Set 4: 545 lbs x 8
CLOSE GRIP LAT PULLDOWNSSet 1: 140 lbs x 8Set 2: 170 lbs x 8Set 3: 200 lbs x 8Set 4: 220 lbs x 8
GLUTE HAM SITUPSSet 1: 12 repsSet 2: 12 repsSet 3: 12 reps
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