7/14 – Quads/Back

Paused ATG Squats (low-bar, wraps @ 495+):
135×10
225×5
315×3
405×2
495×1
545×1
495×2 (high-bar)

ATG Zombie Front Squats:
315×3
365×1
415×1

Bulgarian Split Squats:
bw ×10-10
45×10-10
90×10-10
90×10-10
90×10-10

Leg Extensions:
115×10-10-10-10-10

Lying Incline DB Row:
50s ×10-10-10-10-10

Hammer Chins (various widths, superset with retractions):
×10
×10
×12

Hanging Scapular Retractions:
×10
×10
×12

Shrugs:
315×10
405×10
495×10
585×10
495×10
405×10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 70 minutes

7/13 – Push

Elbow feeling ok, but still taking it easy.

Flat DB Bench:
35×20-20-20

Flat DB Flyes:
15×20-20-20-20-20

Incline DB Bench:
35×20-20-20

Incline DB Flyes:
15×20-20-20-20-20

Flat DB Pullovers:
15×15-15-15

Ultra-wide Bench Press:
45×50-50-50

Incline Pushups (various widths):
bw ×10-10-10-10

DB Squeeze Press:
15×20-20-20-20-20

Reverse DB Press:
15×20-20-20-20-20

OH DB Extension:
15×20-20-20

Rope Pushdowns:
30×20-20-20

Single-arm Rope Extensions:
10×15-15-15

V-Bar Pushdowns:
30×30-30-30

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

7/12 – Pull

Deadlift (stiff bar):
135×10
225×5
315×5
405×3
495×3
585×3 (paused reps)
585×4 (tng)

Conventional Deadlift (stiff bar, reps paused):
495×3
495×5
405×5

BB Row (overhand):
315×6
315×6
315×6
225×6
225×6

Lying Hamstring Curl:
100×6-150×6-200×6

GHRs (4-2):
×12-12-12

Seated Hamstring Curl:
100×6-155×6-6

Wide Neutral-grip Pulldowns:
250×6
250×6
250×6

CG Pulldowns:
250×6
250×6
250×8

Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×12
100×12
100×12

Straight-bar Lat Pushdowns (strict form):
100×12
100×12
100×12

Band Pull-Aparts:
×25-25-25-25

Duration: 65 minutes

7/9 – Shoulders/Arms – Deload

OH DB Press:
15×12-12-12-12-12

Arnold DB Press:
15×12-12-12

Military Press:
45×12-12-12

Ultra-wide BTN Standing Military Press:
45×12-12-12-12-12

Side Laterals (superset with rear laterals):
10×12
10×12
10×15

Rear Laterals:
10×12
10×12
10×15

DB Front Lateral Raises:
10×12
10×12
10×15

EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×15-15-15

V-bar Pushdowns:
20×50

OH Rope Extensions:
20×50

Seated Tricep Pushdown Machine:
50×100

Band Pull-Aparts:
×25-25-25-25

Duration: 24 minutes

7/8 – Quads/Back – Deload

Squats (various stances):
225×10
225×10
225×10-10

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

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: 30 minutes

7/7 – Arms/Chest – Deload

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

Pushdowns:
30×20
30×20
30×20
30×20
30×30

Wide Rope Pushdowns:
30×20
30×20
30×20
30×20
30×30

Decline DB Bench:
20×50-50

Decline DB Flyes:
20×25-25-25

Duration: 22 minutes

7/6 – Push – Deload

Flat DB Bench:
50×20-20-20

Flat DB Flyes:
15×20-20-20

Incline DB Bench:
15×50-50-50

Incline DB Flyes:
15×20-20-20-20-20

Flat DB Pullovers:
15×15-15-15

DB Squeeze Press:
15×20-20-20-20-20

Reverse DB Press:
15×20-20-20-20-20

OH DB Extension:
15×20-20-20

Rope Pushdowns:
30×30-30-30

Single-arm Underhand Pushdowns:
10×20-20-20

V-Bar Pushdowns:
30×50-50

Band Pull-Aparts:
×25-25-25-25

Duration: 28 minutes

7/5 – Pull – Deload

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:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

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 EZ 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: 28 minutes

7/2 – Shoulders/Arms

Cruised through this workout as my elbow was complaining on overheads.

DB Side Laterals (superset with rear laterals):
20×12
20×12
20×12
20×12

DB Rear Laterals:
20×12
20×12
20×12
20×12

DB Front Lateral Raises:
20×12
20×12
20×12
20×12

Front Plate Raises:
45×12-12-12

Ultra-wide BTN Standing Military Press:
45×12
65×12
85×12
105×15-65×20

Standing Military Press:
135×10
185×5
235×5
255×2 (push)

DB Press:
40×12-20×20

EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×12-12-12-12

V-bar Pushdowns:
40×50-20×50

Rope Pushdowns:
20×100

Band Pull-Aparts:
×25-25-25-25

Duration: 34 minutes

7/1 – Quads/Back

Squats (5-3-1 @ 490, wraps @ 495+):
135×10
225×5
365×5
415×3
465×1
495×1
525×1

ATG Zombie Front Squats:
225×3
315×3
315×3

Leg Extensions:
235×10-10-10-10-10
115×10-10-10-10-10

BB Shrugs (last rep held @ top):
225×5
315×5
405×5
495×5
585×5

Wide-grip BB Shrugs (last rep held @ top):
585-495-405-315-225×5

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

Band Pull-Aparts:
×25-25-25-25

Duration: 55 minutes