Calf press
5 sets of 12 reps
Each set was 60s, rest time was 45 secs. Done with 4 sec negative and 2 sec pause in stretched position.
High pulldown
5 sets of 20 reps
Focus was on squeezing the upper back area (rear delts, traps, rhomboids).
Bent over Rear laterals
3 sets of 20 reps
Used 10kg dumbbells. Focus on squeeze at the top of each rep.
Preacher cable curl (single arm)
3 sets of 12
Maximum tension in the bicep throughout the movement and reps.
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