Arm exercises superset.
Preacher Curls:
65×15
65×15
65×15
65×15
65-45-25×15
Alternating DB Curls (opposite arm held @ middle of rom):
20×15
20×15
20×15
20×15
20-15-10×15
Wide-grip Preacher Curls:
65×15
65×15
65×15
65×15
65-45-25×15
V-bar Pushdowns:
100×15
100×15
100×15
100×15
100-90-80-70-60-50-40-30-20-10×15
Single-arm Reverse Pushdowns:
20×10
20×10
20×10
20×10
20-10×10
Hanging Knee Lifts:
×10-10-10-10-10
Seated Ab Extensions:
×10-10-10-10-10
Duration: 32 minutes
Flat DB Flyes:
35×15
55×12
75×10
Flat DB Pullovers:
35×10
55×10
75×10
Incline DB Flyes:
50×12-12-12
KB Squeeze Press:
88-106-106×15
Ultra-wide Bench Press:
45-135-155-175-155-135×10
Cable Crossovers:
80×10
100×10
120×10
140×10
160×8f
Seated Pec Flye Machine (deeper rom, pause @ start and stop):
205×13f-5f-4f
175-145-115-85-55×8
Band Pull-Aparts:
×25-25-25-25
Duration: 30 minutes
Back to focusing on sumo deads for a while. Super easy/fast pulls today.
Deadlift (5’s @ 650):
135×10
225×5
315×5
405×5
455×5
520×6
BB Row (various overhand grips):
225×6-6-6-6-6
Lying Hamstring Curl:
80×12-12-12
GHRs:
×12 (4/1)
×12 (4/1)
×12 (4/1)
Rope Face Pulls (two ropes, #18):
70×15-15-20
Straight-bar Lat Pushdowns (strict form):
90-110-130-150-90×15
Wide-grip Pulldowns:
250×13f-5f-4f
BB Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom):
25×25-25-25-25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 40 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
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
Conventional Deadlift (5’s @ 660, reps paused):
135×10
225×5
315×5
395×5
460×5
530×6
Deadlift:
340×5
340×5
340×5
Deficit SLDL (standing on 45lb bumper):
340×5
340×5
340×5
BB Row (various overhand grips):
205×10-10-10
Lying Hamstring Curl:
80×12-12-12
GHRs:
×10-10-10 (4/1)
Rope Face Pulls (two ropes, #18):
70×15-15-20
Straight-bar Lat Pushdowns (strict form):
90×15-15-15-110×15-130×15
Wide-grip Neutral Grip Pulldowns:
250×13f-4f-3f
BB Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom):
25×25-25-25-25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 60 minutes
Fast sessions. Skipped arms. Good presses.
Halos (holding plate):
25×20-20-20
Single-arm KB OH Press:
44×5-5-53×5-5-71×5-5-88×5-5
106×6-6
Ultra-wide BTN Press:
45×25-25
Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
20×10
20×10
DB Reverse Front Lateral Raises:
20×10
20×10
20×10
Rear Laterals:
20×10
20×10
20×10
Arnold Presses:
20×10-10-10
Strict Side Laterals:
20×10-10-10
Front Plate Raises (to overhead):
45×10-10-10
Band Pull-Aparts:
×25-25-25-25
Duration: 17 minutes
Solid squats this week. Heel lift in the shoes seems to really help the hip mobility.
ATG Squats (high-bar):
135×10
225×5
315×3
405×1
455×1
500×2
515×1
DB Bulgarian Split Squats:
120×10-10
120×10-10
120×10-10
Leg Extensions:
235-205-175-145-115-85-55-25×10
DB Shrugs:
150s ×10
150s ×10
150s ×20
CG Pulldowns:
250-220-190-160-130-100×5-70×10-50×15
Rope Face Pulls (pulling to chest, single rope):
200-170-140-110-80-50-30-200×12
Hanging Scapular Retractions:
×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes
Arm exercises superset.
Preacher Curls:
65×12
65×12
65×12
65×12
65-45-25×12
Alternating DB Curls (opposite arm held @ middle of rom):
25×12
25×12
25×12
25×10
25-15×10
DB Hammer Curls (last 5 reps held @ top):
25×12
25×12
25×12
25×10
25-15×10
V-bar Pushdowns:
100×15
100×15
100×15
100×15
100-90-80-70-60-50-40-30-20-10×15
Hanging Leg Lifts * Hanging Knee Lifts:
×10-10
×10-10
×10-10
Duration: 23 minutes