Category: Deload

Cable Crossover (Y-pulleys @ shoulder level, arms crossing over):
17×15-15-15

Cable Crossover (Y-pulleys set high):
17×15-15-15

Upwards Cable Crossover (Y-pulleys set low):
17×15-15-15

Incline DB Bench:
20×15-15

Flat DB Bench:
20×15-15

DB Military Press:
20×15-15

Wide Neutral-grip Lat Pulldowns:
100×15-15-15

CG Pulldowns:
100×15-15-15

DB Shrugs:
40s ×15-15-15

Preacher Curls * Reverse Preacher Curls:
25×15*15
25×15*15
25×15*15

DB Hammer Curls * DB Curls:
15×15*15
15×15*15
15×15*15

Incline DB Curls:
10×15-15-15

OH Preacher Extensions:
25×15-15-15

V-bar Pushdowns:
30×50

Rope Pushdowns:
30×50

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

Decent conventional pulls despite 8 straight weeks of ME work.

Conventional Deadlift:
135×10
135×10
225×5
315×3
405×1
495×1
585×1
605×1

SLDL:
225×10
225×10

45-degree Hypers:
×10
×10
×10
×10
×12

Lying Hamstring Curls:
35×12
35×12
35×12
35×12
35×12

Band Pull-Aparts:
×25-25-25

Duration: 29 minutes

Seated Chest Press Machine:
30×15 (incline seat position)
30×15
30×15 (switch to flat seat position)
30×15
30×15 (switch to decline seat position)
30×15

Seated Pec Flye Machine:
50×15-15-15-30

Seated Shoulder Press Machine (15s hold @ top of last rep each set):
30×15-15-15-15

Flat DB Bench * Flat DB Squeeze Press:
15×20*20

Incline DB Bench * Incline DB Squeeze Press:
15×20*20

High Incline DB Bench * High Incline DB Squeeze Press:
15×20*20

Seated Cable Row (wide neutral grip):
50×15-15-15-15-15

KB Side Laterals (straight arms, kb held straight out):
10×15
10×15
10×15

Band Pull-Aparts:
×25-25-25

Duration: 23 minutes

Shrugs * BTB Shrugs:
225×10*10
225×10*10
225×10*10
225×10*10
225×10*10

Pistol Squats (high box):
×10-10-10-10-10-10

Leg Extensions:
50×10-10-10-10-10-10-10-10-10-10

Hanging Knee Raises:
×10
×10
×10
×10
×10

Cable Drag Curls:
20×20-20-20-20-20

Band Pull-Aparts:
×25-25-25-25-25

Duration: 17 minutes

Halos (holding plate):
25×10
25×10

Side Laterals (superset with rear laterals):
15×10
15×10

Rear Laterals:
15×10
15×10

Front DB Raises:
15×10
15×10

Standing Press * BTN Standing Press:
45×10-10
65×10-10
85×10-10
105×10-10

Single-arm OH KB Press:
25×10-10-10-10-10-10

Rear Delt Flye Machine:
80×10-10-10-10-10

Seated Shoulder Press Machine (neutral grip):
50×10-10-10-10-10

Single-arm Rope Pushdowns (y-stack):
10×10-10
10×10-10
10×10-10
10×10-10
10×10-10

Pushdowns (y stack, pulling handle into body reach rep):
20×10-10-10-10-10

Incline OH EZ Extensions:
25×10-10-10

Seated Tricep Pushdown Machine:
40×15-15-15

Band Pull-Aparts:
×25-25-25-25-25

Duration: 28 minutes

DB Shrugs:
40s ×15-15-15-15-15

Lying Hamstring Curl:
50×10-10-10-10-10

Seated Hamstring Curl:
50×10-10-10-10-10

GHRs (4/2):
×10-10-10

Lat Pulldown Machine:
50×10-10-10-10-10

Seated Lat Row Machine:
50×10-10-10-10-10

Straight-bar Lat Pushdowns (strict form):
40×10-10-10-10-10

Rope Face Pulls:
40×10-10-10-10-10

Hanging Knee Raises:
×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 28 minutes

Seated Pec Flye Machine:
35-55-85-115×10 (low)
55-85-115×10 (mid)
55-85-115×10 (high)

Cable Crossovers (y-stack, varying pulley positions, arms crossing):
20×10-10-10-10-10-10

Seated Chest Press Machine:
55×10-10-10 (low seat)
55×10-10-10 (mid seat)
55×10-10-10 (high seat)

DB Pullovers:
20×30

Preacher Curls (extra close, close, regular, wide grips, close rev, wide rev):
25×10-10-10-10-10-10

Seated Bicep Curl Machine:
35×20-20-20

Seated Bicep Curl Machine (hammer grip):
25×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 29 minutes

Seated Chest Press Machine:
30-40-50-65-80-95-110-125-140-155×10

Seated Pec Flye Machine:
30-40-50-65-80-95-80-65-50-40×10

Seated Lat Pulldown Machine:
30-40-50-65-80-95-110-95-80-65×10

Seated Lat Row Machine:
30-40-50-65-80-95-110-95-80-65×10

Duration: 22 minutes

Bulgarian Split Squats:
bw ×10-10-10-10-10-10-10-10-10-10

Leg Extensions:
80×10-10-10-10-10-10-10-10-10-10

Halos (holding plate):
25×20

Ultra-wide BTN Press:
45×25-25

Military Press:
135×10-10-10-10

Reverse Side Laterals (superset with rear laterals + front laterals + front raises):
15×10
15×10
15×10

Rear Laterals:
15×10
15×10
15×10

DB Reverse Front Lateral Raises:
15×10
15×10
15×10

Front DB Raises (to overhead, locked arms):
15×10
15×10
15×10

Strict Side Laterals:
15×10-10-10

Rope Face Pulls (pulling to chest, single rope):
50×15-15-15-15-15

Seated Pulldown Machine:
50×10-10-10-10-10

Chins/Pull-ups:
bw ×10-10-10

Preacher Curls:
35×10
35×10
35×10
35×10
35×30

Alternating DB Curls (opposite arm held @ middle of rom):
15×10
15×10
15×10
15×10
15×10

DB Hammer Curls:
15×10
15×10
15×10
15×10
15×10

V-bar Pushdowns:
50×10
50×10
50×10
50×10
50×30

OH Plate Extensions:
25×30

Band Pull-Aparts:
×25-25-25-25

Duration: 44 minutes