Treadmill (Warm-Up): 5 minutes
Chin-Up: 3xfailure
Pulldown (Wide Grip): 5x5-10
superset with
Pulldown (Close Grip): 5x5-10
superset with
Straight Arm Pressdown: 5x5-10
Cable Row: 1x12 1x10 1x8 1x6 1xdropsets
Dumbbell Shrug: 5x8-10
Hack Squat: 1x12 1x10 1x8 1x6 1xdropsets
superset with
Machine Leg Extension: 1x12 1x10 1x8 1x6 1xdropsets
Barbell Romanian Deadlift: 5x8-10
Sitting Calf Raise: 5x10-15
Elliptical (Interval at R14): 25 minutes

