Standard Warm up

5 minute row

Arm swings/circles/stretching

Sets

3x

20 DB curls @ 30/30/32.5

8 DB SA rows @ 50/55/55

25 hip adduction machine

25 hip abduction machine

Then

3x

10 x Preacher curls @ 45 (I think)

10 x cable hip extensions

Leg swings

Cooldown

Roll out

Was really just trying to get some blood flow to my legs today to speed up any sort of recovery process and roll out.