Workout 11.1.18


3×10 bodyweight squats

More stretching

4×12 alternating cable adductor/abductor

3×15 cable kickback

3×10 narrow pull ups (as many unassisted as possible, then assisted*)

3×8 wide pull ups*

4×12 standing lat pulldown alternated with 4×15 bent over row

3×15 shrugs

100 abs


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