Cable Row
12@85, 11@100, 9@115, 9@115, 8@115
Lat Pulldown
8@85, 9@85, 10@70, 10@70, 8@85
Face Pulls
13@40, 11@50, 8@60, 9@60
Back Extension
9, 9, 10, 9
reps
Decline Sit Ups
15, 10
reps
Leg Extensions
12@80, 14@100, 11@140, 8@140
Leg Curls
17@50, 12@70, 6@90
Shrug
16@70, 12@70, 12@70
Calf Raise
3×30
bodyweight