Flat DB Flyes:
40×10-10-10
Flat DB Bench:
40×10-10-10
Flat DB Squeeze Press:
40×10-10-10
Incline DB Flyes:
30×10-10-10
Incline DB Bench:
30×10-10-10
Incline DB Squeeze Press:
30×10-10-10
Flat DB Pullovers:
20×30
Ultra-wide Bench Press:
45-95-135-135-95-95×15
Seated Pec Flye Machine:
100×10-10-10-10-10
Cable Crossovers:
50×10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25
Duration: 23 minutes
Seated Cable Row:
100×10-10-10-10-10
Lying Hamstring Curl:
50×10-10-10-10-10
Seated Hamstring Curl:
50×10-10-10-10-10
Rope Face Pulls (two ropes, #18):
50×10-10-10-10-10
V-bar Lat Pushdowns (strict form):
50×10-10-10-10-10
Wide-grip Pulldowns:
100×10-10-10-10-10
CG Pulldowns:
100×10-10-10-10-10
Preacher Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom):
25×25-25-25-25-25-25-25
OH Rope Extension:
30×30
V-bar Pushdowns:
50×30
Bench Dips:
bw ×30
Band Pull-Aparts:
×25-25-25-25
Duration: 24 minutes
Bulgarian Split Squats:
bw ×10-10-10-10-10-10-10-10-10-10
Leg Extensions:
50×10-10-10-10-10-10-10-10-10-10
Wide-grip Shrugs:
225×10-10-10
BTB Shrugs:
225×10-10-10
Low Rope Pulls (pull to waist):
30×15-15-15
Seated Pulldown Machine:
50×15-15-15-15-15
Hanging Scapular Retractions (narrow, medium, wide grips):
×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 26 minutes
Deload, but a bit more intense than last week’s push deload.
Flat DB Flyes:
25×12-12-12-12-12
Incline DB Flyes:
25×12-12-12-12-12
Flat DB Squeeze Press:
25s ×12-12-12-12-12
Cable Crossovers:
60×12-12-12-12-12
Pec Flye Machine:
60×12-12-12-12-12
Rope Pushdowns:
30×20-20-20-20-20
OH Rope Extensions:
20×20-20-20-20-20
V-bar Pushdowns:
30×20-20-20-20-20
Underhand Pushdowns:
30×20-20-20-20-20
Band Pull-Aparts:
×25-25-25-25
Duration: 35 minutes
Not feeling well today so took it easy.
Seated Calf Raises:
45×50-50-50
BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10
Shrugs:
135×20
135×20
135×20
Lying Hamstring Curl:
50×12-12-12
Seated Hamstring Curl:
50×12-12-12
Rope Face Pulls (two ropes, #18):
50×15-15-15
BTN Pulldowns (superset with wg pulldowns):
80×15-15-15
Wide-grip Pulldowns:
80×15-15-15
Rope Lat Pushdowns (two ropes, strict form):
50×15-15-15
Standing BB Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 31 minutes
Cable Side Laterals (superset with rear laterals + front laterals):
10×15
10×15
10×15
Cable Rear Laterals:
10×15
10×15
10×15
Cable Front Lateral Raises:
10×15
10×15
10×15
Reverse Side Laterals (superset with rear laterals + front laterals):
10×15
10×15
10×15
Rear Laterals:
10×15
10×15
10×15
DB Reverse Front Lateral Raises:
10×15
10×15
10×15
Front Plate Raises:
25×15-15-15
EZ Curls (close, wide, reverse grips):
25×15-15-15
25×15-15-15
25×15-15-15
V-bar Pushdowns:
20×150
Band Pull-Aparts:
×25-25-25-25
Duration: 24 minutes
DE ATG Squats:
225×3-3-3-3-3
315×1-1-1-1-1
Bulgarian Split Squats:
bw ×10-10-10-10-10-10-10-10-10-10
Leg Extensions:
50×10-10-10-10-10-10-10-10-10-10
Wide-grip Shrugs:
225×10-10-10
BTB Shrugs:
225×10-10-10
Low Rope Pulls (pull to waist):
20×15-15-15
Seated Pulldown Machine:
50×15-15-15-15-40
Hanging Scapular Retractions (narrow, medium, wide grips):
×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 27 minutes
Arm exercises superset.
Preacher Curls:
25×20
25×20
25×20
25×20
25×30
Wide-grip Preacher Curls:
25×20
25×20
25×20
25×20
25×30
Hammer-grip Preacher Curls:
25×20
25×20
25×20
25×20
25×30
Duration: 12 minutes
Flat DB Flyes:
15×20-20-20-20-20
Incline DB Flyes:
15×20-20-20-20-20
Cable Crossovers:
20×20-20-20-20-20
Pec Flye Machine:
40×20-20-20-20-20
Rope Pushdowns:
30×20-20-20-20-20
OH Rope Extensions:
30×20-20-20-20-20
V-bar Pushdowns:
30×20-20-20-20-20
Underhand Pushdowns:
20×20-20-20-20-20
Band Pull-Aparts:
×25-25-25-25
Duration: 31 minutes
Deadlift:
225×30
Conventional Deadlift:
225×30
Seated Calf Raises:
45×50-50
BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10
Shrugs:
135×20
135×20
135×20
Lying Hamstring Curl:
50×12-12-12
Seated Hamstring Curl:
50×12-12-12
Rope Face Pulls (two ropes, #18):
50×15-15-15
BTN Pulldowns:
80×15-15-15
CG Pulldowns:
80×15-15-15
Rope Lat Pushdowns (two ropes, strict form):
50×15-15-15
Standing BB Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 31 minutes