ATG Squats (3’s @ 510):
135×10
225×5
315×3
360×3
410×3
460×3
Leg Extensions:
235×10-10-14f-140×10-10-12f
Shrugs:
225-315-405-495-585-495-405-315-225×6
CG Pulldowns:
250×13f-6f-4f
Rope Face Pulls (pulling to chest, single rope):
100-120-140-160-180×12-200×18f
Hanging Scapular Retractions:
×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 36 minutes
Arm exercises superset.
Alternating DB Curls (opposite arm held @ middle of rom for last 3 sets):
25×15
25×15
25×15
25×15
25×16f
Preacher Curls:
85×10
85×10
85×10
85×6f
85×6f
DB Hammer Curls (last 5 reps held @ top):
25×15
25×15
25×15
25×15
25×21f (last 11 reps held @ top)
V-bar Pushdowns:
50-100×10
130×10
160×10
190×10
150-130-110-90-70-50×10-30×20-10×50
Hanging Leg Lifts * Hanging Knee Lifts (ab strap):
×15-15
×12-12
×12-12
Duration: 25 minutes
Flat DB Flyes:
30×15
50×12
70×10
95×12
Flat DB Squeeze Press:
30×15
50×12
70×10
Incline DB Flyes:
45×15
65×12
45×15
Incline DB Squeeze Press:
45×15
45-35×15-20×20
Flat DB Pullovers:
30×30
Cable Crossovers:
60×15
80×12
100×10
130×12
Seated Pec Flye Machine:
205×21f-11f-7f
170×10-140×12-100×15
Ultra-wide Bench Press:
135×15-15-15
Pushdowns:
50-30-20×25
Seated Tricep Pushdown Machine:
50×100
Band Pull-Aparts:
×25-25-25-25
Duration: 37 minutes
Conventional Deadlift (3’s @ 640):
135×10
225×5
315×3
450×3
510×3
575×3
Deadlift:
315-335-355×6
BB Row (various grips overhand):
225×8-8-8
GHRs (4-2):
×12-12-12
Lying Hamstring Curl:
85×12-12-12
Seated Hamstring Curl:
85×12-12-21f
Seated Calf Raise:
90×50-45×50
Wide-grip Pulldowns:
250×10f-6f-4f
Rope Face Pulls (two ropes, #18, superset with pushdowns):
100×15
100×15
100×15
Straight-bar Lat Pushdowns (strict form):
100×15
100×15
100×15
Standing BB Curls (various grips):
45×25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 56 minutes
Presses felt decent – elbow didn’t complain too much.
Standing Military Press:
45×10
65×10
95×10
135×10
185×5
235×5
255×1 (push press)
255×1 (push press)
BTN Push Press:
135×5
135×5
Ultra-wide BTN Press:
45×15-30
Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10
Rear Laterals:
20×10
25×10
30×10
DB Reverse Front Lateral Raises:
20×10
25×10
30×10 (PR)
Strict Side Laterals:
30×16f-7f-5f
Front DB Raises (to overhead, holding single db with both hands):
70×7f-4f-3f
Cable Curls:
140×18f-6f-4f
OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12
Band Pull-Aparts:
×25-25-25-25
Duration: 41 minutes
Squats (high bar, 5’s @ 510):
135×10
225×5
305×5
355×5
410×5
Bulgarian Split Squats:
bw ×10-10
55×10-10
110×10-10
Leg Extensions:
125×10-10-10-10-10-41f
Rope Face Pulls (pulling to chest, single rope):
100-120-140-160-180×12-200×16f
CG Pulldowns:
250×9f-4f-3f
Shrugs:
135-225-315-405-315-225-135×10
Band Pull-Aparts:
×25-25-25-25
Duration: 42 minutes
Flat DB Flyes:
30×15
50×12
70×10
90×10
Flat DB Squeeze Press:
30×15
50×12
70×10
Incline DB Flyes:
40×15
60×12
80×10
Incline DB Squeeze Press:
40×15
40×15
Flat DB Pullovers:
25×30
Ultra-wide Bench Press * Bench Press:
135×15-15
135×15-15
135×15-15
Seated Pec Flye Machine:
205×40f-10f-8f
170×10-140×12-100×15
Cable Crossovers:
60×15
80×12
100×10
120×12
V-bar Pushdowns * Rope Pushdowns:
30×30-30
30×30-30
30×30-30
Seated Tricep Pushdown Machine:
100×60
OH DB Extension:
25×30
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes
Conventional Deadlift (5’s @ 640, reps paused including first):
135×10
225×5
315×5
385×5
450×5
510×6
Deadlift (toes @ plates):
335×5
335×5
335×5
Deficit SLDL (standing on 45lb bumper):
335×5-5-5
BB Row (various overhand grips):
205×10-10-10
Lying Hamstring Curl:
80×12-12-12
GHRs:
×12 (4/2)
×12 (4/2)
×7f (3/2)
Rope Face Pulls (two ropes, #18):
60×15-15-20
Straight-bar Lat Pushdowns (strict form):
80×15-15-15-100×15-120×15
Wide-grip Pulldowns:
230×9f-4f-3f
BB Curls (full rom, top half, bottom half, wide full rom, reverse, reverse wide):
25×25-25-25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 52 minutes
DE ATG Squats:
225×3-3-3-3-3
Bulgarian Split Squats:
90×10-10-45×10-10-bw ×10-10
Leg Extensions:
235×35f-9f-6f
Hammer Chins:
×10
Hanging Scapular Retractions:
×10
×10
×12
Wide-grip Shrugs:
225×12-12-12-12-12
Rope Face-pulls:
100×15-15-15-15-15
Band Pull-Aparts:
×25-25-25-25
Duration: 22 minutes
Standing Military Press:
45×10
65×10
95×10
135×10
185×5
225×5
245×1 (push press)
245×1 (push press)
BTN Push Press:
135×5
135×5
Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10
Rear Laterals:
20×10
25×10
30×10
DB Reverse Front Lateral Raises:
20×10
25×10
30×10 (PR)
Strict Side Laterals:
30×14f-7f-5f
Front Plate Raises (to overhead):
70×10f-5f-4f
Cable Curls:
120×21f-8f-6f
OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12
Band Pull-Aparts:
×25-25-25-25
Duration: 38 minutes