Jacobs ladder is a cardio machine. (neither of us are in this video, i just found one to show you)
when shannon does chinups she does as many sets as needed to hit the total reps required. so it's not like she does them in one set.
Rotator therapy
3x20x2.5
DIPS
NASH / SHANNON
3x20 / 2x10 2x20
Hammer machine overhead press
20x30
20x50
20x90
15x140
10x180
2way DB raise (front / side)
front&side 8x25
front&side 8x30
front&side 8x35
Rope face pulls
3x20
Machine curls
4x15
Alt DB curls
3x10x30
Straight bar drag curls
3x10x50
straight bar full range curls
3x10x50
Triceps cable pushdowns
13x10-20
glutes