Bench with bands (medium bands)
85kg * 3 for 8 sets
Press
80 * 5 for 5 sets
Seated lateral raises
10 * 12 for 4 sets
super slow negatives. Aimed for a 611 tempo.
Rear delts machine
61 * 20 for 4 sets
Done with a hard flex in the contracted position.
Lat pulldowns
85 * 10 for 5 sets
Done with a pause in the contracted position for 2 seconds.
Did a couple of sets of curls and some tricep push downs with bands
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