Tricep and posterior chain day
Kneeling tricep pushdown
Set 1: 32kg- 16rep
Set 2: 32kg-14rep
Set 2: 32kg- 11rep
Single arm chest supported lat row
Set 1: 61kg- 12rep
Set 2: 61kg- 12rep
Hammer strength iso lateral low row
Set 1: 60kg- 13rep
Set 2: 60kg- 12rep
Single arm seated overhead dumbbell extension
Set 1: 12.5kg- 18rep
Set 2: 15kg- 14rep
Set 3: 15kg- 12rep
Wide grip plate loaded lat pulldown
Set 1: 115kg- 14rep
Set 2: 115kg- 13rep
Deadlift
Set 1: 180kg- 6rep
Set 2: 180kg- 5rep
View attachment 32663