7/11 – Bench – ME

Seated Chest Press Machine (neutral grip, incline seat position):
50×12
80×12
110×12

Seated Chest Press Machine (neutral grip, flat seat position):
110×12
110×12
110×12-80×12

Seated Pec Flye Machine (reps paused @ top, palms up):
100×12-12-12 (low/mid/high)
100×12-12-12-50×20  (low/mid/high)

Flat DB Squeeze Press * Flat DB Bench:
25s ×15*15-15*15-15*15

Incline DB Squeeze Press * Incline DB Bench:
25s ×15*15-15*15-15*15

Ultra-wide Bench Press:
45-65-85×25

Reverse-grip Bench Press:
85×25-25

CG Bench Press:
85×40

Wide-grip Seated Cable Row:
100×10
120×10
140×10
160×10-100×10-70×10

KB Side Laterals:
15×20
15×20
15×20

Band Pull-Aparts:
×25-25-25

Duration: 36 minutes

7/7 – Upper

Wide Neutral-grip Lat Pulldowns:
100×12
120×12
140×12
160×12
180×12-100×12-70×15

Wide-grip Shrugs:
315×12
315×12
315×12
315×12

Seated Row Machine:
100×12
115×12
130×12-100×12-70×12

Bicep Curl Machine * Reverse Bicep Curl Machine:
80×15*30×15
80×15*30×15
80×15*30×15

Alternating DB Curls (holding db @ top):
20×12
20×12
20×20

Incline DB Curls:
20×15
20×13
20×12
20×12-10×20

Incline Bench Press (slow negatives):
45×12-65×12-85×12-105×12-125×12

Cable Crossover (pulleys @ shoulder level, arms crossing over):
30×15
50×15
50×15
50×15-30×15

Seated Tricep Pushdown Machine (single-arm):
35×10
50×10
65×10

Duration: 50 minutes

7/6 – Deadlift – ME

Progress. Good pulls today. Bar set slightly lower than last cycle. Short lifting week so combining deadlift me/de work.

Conventional Rack Deadlift (bar @ mid-knee, stiff bar):
135×10
225×5
315×5
405×3
495×2
585×1
675×1
765×1
775×1 (PR)
695×2

Conventional Deadlift (60%):
350×3
350×3
350×3
350×3
350×3
350×3
350×3
350×3

45-degree Hypers:
+65×10
+65×10
+65×12

Lying Hamstring Curls:
70×10
70×10
70×10
70×10
70×10

Seated Leg Extension:
100×10 + 20s hold
130×10 + 20s hold
160×10 + 20s hold

Bulgarian Split Squat:
bw ×25-25

Squat:
45×40

Band Pull-Aparts:
×25-25-25-25-25

Duration: 60 minutes

7/5 – Bench – ME

Seated Chest Press Machine (neutral grip, incline seat position):
50×12
70×12
85×12
100×12
115×12
130-85×12

Seated Pec Flye Machine (reps paused @ top):
100×12
155×12
205×13
205×13
205×15-100-70×15

Flat DB Squeeze Press * Flat DB Bench:
25s ×15*15
25s ×15*15
25s ×15*15

Incline DB Squeeze Press * Incline DB Bench:
25s ×15*15
25s ×15*15
25s ×15*15

Ultra-wide Bench Press:
45-65-85×25

BB Row (overhand, shoulder-width grip):
225×5
275×5
325×5
325×5
225×12

Seated Side Laterals:
15×20
15×20
15×20
15×20
15×20

Band Pull-Aparts:
×25-25-25-25-25

Duration: 40 minutes

7/1 – Deadlift – DE

Good speed work; 30s rests.

Conventional Deadlift (70%):
135×10
225×3
315×2
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×3

Seated Leg Extension:
100×15
130×15
170×15
200×15
80× 60s hold

Weighted Decline Situps:
+65×10
+65×10
+65×12

Decline Broomstick Twists:
+23×25
+23×25

Squats:
45×25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 42 minutes

6/30 – Bench – DE

Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×12
30×12
40×12
50×12
60×12

Flat Cable Flyes (palms towards face):
20×12
30×12
30×12
30×12-20×20

Cable Crossover (high pulley):
50×12
70×12
90×12

Incline Bench Press (slow negatives):
45×10-10
65×10-85×10-105×10

Seated Tricep Pushdown Machine (single-arm):
35×15
50×15

Hanging Scapular Retractions:
×10-10-10-10-10

OH KB Press
20s ×15-15-15

Hammer Curls (elbows forward):
20s ×15-15-15

Band Pull-Aparts:
×25-25-25-25-25

Duration: 45 minutes

6/29 – Back/Biceps

Wide Neutral-grip Lat Pulldowns:
100×12
120×12
140×12
160×12
160×12-100×12

Wide-grip Shrugs:
225×12
315×12
315×12
315×12

Seated Cable Row:
150×12
150×12
150×12-100×12

Bicep Curl Machine:
80×12
80×12
80×12

Reverse Bicep Curl Machine:
30×15
30×15
30×20

Alternating DB Curls (holding db @ top):
20×12
20×12
20×15

Incline DB Curls:
20×15
20×15
20×15
20×15-10×20

BB Curls:
45×15(bottom half)-15(full rom)-15(top half)

Duration: 40 minutes

6/28 – Deadlift – ME

Good pulls this week.

Deficit Conventional Deadlift (standing on 3.25″ bumper plates):
135×10
225×5
315×3
405×2
495×1
520×1 (PR)
525×1 (PR)
475×2

SLDLs:
335×5
355×5
385×6

45-degree Hypers:
+55×10
+55×10
+55×10
+55×10
+55×10

Lying Hamstring Curls:
65×10
65×10
65×10
65×10
75×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 55 minutes

6/27 – Bench – ME

Seated Chest Press Machine (neutral grip, incline seat position):
50×12
70×12
85×12
100×12
115×12
130×12
145×12

Seated Pec Flye Machine:
205×15
205×15
205×20

Flat DB Squeeze Press:
20s ×15-15-15

Incline DB Squeeze Press:
20s ×15-15-15

Incline DB Press:
20s ×15-15-15

Ultra-wide Bench Press:
45×25-25

Leaning DB Row (pulling to hip):
100×8-8
100×8-8
100×8-8
130×8-8

Seated Side Laterals:
20×12
20×12
20×12

Seated Front Laterals:
20×12
20×12
20×12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 40 minutes

6/24 – Deadlift – DE

Real fast pulls; 30s rests.

Conventional Deadlift (65%):
135×10
225×3
315×2
380×2
380×2
380×2
380×2
380×2
380×2
380×3
380×3

Leg Press (lower stance):
360×10
450×10
540×10
630×10
720×10

Seated Leg Extension:
100×15
100×15
100×15
65× 60s hold

Weighted Decline Situps:
+55×10
+55×10
+55×10

Decline Broomstick Twists:
+15×25
+15×25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 42 minutes