Hello All,

Time for a some BRO time.

Incline DB BP:
25 x 20
40 x 15
50 x 9
55 x 6
45 x 8,8

Lat Pull Down
88 x 20
110 x 15
121 x 10
131 x 8
110 x 10,12

Flat DB BP
30 x 20
45 x 17
55 x 10
65 x 6 : this felt good.
50 x 10,12

Row Machine:
40 x 20
70 x 17
100 x 12
130 x 6
100 x 10 (Remaining sets done consecutively no rest)
85 x 10
70 x 10
55 x 10
40 x 10

Wide Assisted Pull Up: I tried to do regular chin ups but my back was finished.
80 x 17 reps
60 x 12 reps

Face Pull: I did this just to practice the form.
11 x 10,10

Spider Curls:
2 sets for a pump

Incline Curls:
1 set for a pump

21’s but 20 reps each ROM:
this was also for a quick pump to finish.

Open/Close of Hand:
4 sets of 1 minute

Handgripper
2 sets

Stretching

I may do some cardio after my shift.

That is all! 🙂

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