2/21– Squat/Core – Deload

Good deload session.

Arsenal Seated Leg Extension:
50×10-10-10-10-10

Arsenal Seated Leg Curls:
55×10-10-10-10-10

Squats (high-bar):
225×20

Paused Conventional Deadlift:
225×20

Paused Deadlift:
225×20

Arsenal Pendulum Squat:
45×15

TG Plate Loaded Rear Kick:
100×15-15-15

Seated Calf Raise:
45×20-20-20

Kneeling Shrugs (using TG Plate Loaded Deadlift):
180×20-20-20

Ab Crunch Machine:
30×20-20-20

Reverse Hypers:
50×15
50×15
50×15

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

2/19 – Bench – Deload

Easy deload session.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench:
45×20

Bench:
45×20

Reverse Bench:
45×20

Seated OH Press:
45×20

Arsenal Plate Loaded Chest Press (seat pos: 1):
90×20
180×10-10-10-10

HS Plate Loaded Bench Press:
90×20
140×10-10-10-10

Side Lateral Machine:
40×20-20-20

Arsenal Seated OH EZ Extension:
50×20
50×20
50×20
50×20
50×20

TG Plate Loaded Seated Row:
110×15
110×15
110×15
110×15
110×15

Band Pull-Aparts:
×25-25-25

Duration: 30 minutes

12/1 – Squat/Core – Deload

Stagged KB Squats:
53×10
53×10
53×10
53×10
53×10

ATG Squats:
135×10
225×5
225×5
225×5
225×5
225×5

Seated Leg Extension:
55×15
55×15
55×15
55×15
55×15

Lying Reverse Band Squats:
green ×15 (single leg)
green ×15 (single leg)
green ×15 (single leg)
green ×15 (single leg)
green ×15 (single leg)

GHR Sit-ups:
×15
×15
×15

DB Shrugs:
65s ×15
65s ×15
65s ×15

Band Pull-Aparts:
×25-25-25

Duration: 24 minutes

11/29 – Arms – Deload

V-bar Pushdowns * Cable Curls (elbows forward) (y-stack):
40×15*40×15
40×15*40×15
40×15*40×15
40×15*40×15
40×15*40×15

JM Press * Concentration Curls:
65×15*25×15
65×15*25×15
65×15*25×15
65×15*25×15

Crossover Tricep Extensions * Single-arm OH Cable Curls:
20×15*20×15
20×15*20×15
20×15*20×15
20×15*20×15

Duration: 15 minutes

11/27 – Bench – Deload

Post holiday deload week.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench Press:
45×20

Reverse Bench Press:
45×20

Bench Press (pinky on outer ring) * CG Bench Press:
135×10*10
135×10*10
135×10*10
135×10*10
135×10*10

Incline Bench:
135×10-10-10-10-10

Seated Cable Row:
100×10-10-10-10-10

Side Laterals:
25×15-15-15

Band Pull-Aparts:
×25-25-25

Duration: 24 minutes

5/18 – Back/Biceps – Deload

Band Pulldown * Standing Band Curl:
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20

Band Row *  Band Hammer Curl:
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20

Band Face Pull *  Band OH Curl:
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20
green×20*red×20

Duration: 21 minutes