TweetFriday

1-arm cable row - 50/8 60/8 70/8 90/8 100/10+5+5 (rest pause set) 60/25

Face Pulls - 60/8 70/8 80/8 90/8 70/12

DB Side Bends - 25 3X10

Deadbug (core exercise) 3X10 each side

1-arm concentrated curl - 15s/12 20s/10 25s/8 30s/6 - drop set to 20s/8 drop set to 15s/10

Reverse EZ Curl - 20/6 30/6 40/6 50/6 60/6 70/6 80/6 drop set to 50/10

iron cross pulldowns - 30/10 - shoulder didn't like this so I stopped them

Cable Pullovers - 80/15

Close Grip Lat Pulldowns - 125/10

Planche Planks 3 sets of 45sec