Seated Calf Raise
100kg * 30 for 3 sets
Tempo was 321. Rest time was 1 min.
Standing calf raise (single leg)
10 * 12 for 2 sets
Tempo was 321. Rest time was 1 min.
DB Rows
45 * 20 for 3 sets
Rest time was 2 mins.
Lat pulldown
115 * 5 for 5 sets
85 * 12 for 3 sets
Rest time between the sets of 5 were 2 mins. Rest time for the sets of 12 were 1 min. All reps were done with a pause in the bottom position.
Standing DB curls
20 * 8 for 2 sets
25 * 6 for 2 sets
Rest time was 1 min. Tempo was 411. Maintain constant tension.
Preacher DB curl
15 * 12 for 1 set
Tempo was 311.
Standing BB drag curl
20 * AMRAP for 2 sets
Tempo was 61X.
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