Strength

Seated Calf Raise 5x12 @ 45#

SL DB RDLs 3x8 @ 30#

BTB Cable laterals

3x12 @ 10# left

3x12 @ 7# right

Seated Cable Pancake 3x10 @ 40#

Machine prone Leg Curls 3x10 @ 100#

Machine seated Leg Extension 3x10 @ 100# - 110# - 120#

Lat Pulldowns w/ wide grip V bar 3x10 @ 140# - 150# - 160#

Rope Tricep Pulldowns 3x10 @ 100#

Seated Cable Row 3x10 @ 150#

Seated Machine Bicep Curl 3x8 @ 60# (more for the stretch)

Seated Machine Dip Pushdown 3x10 @ 130# - 160# - 190#