Category: Bodybuilding

4/30 – Shoulders/Arms – Deload

OH DB Press:
40×20-20-20

Single-arm OH KB Press:
35×12-12
35×12-12
35×12-12

Ultra-wide BTN Standing Military Press:
45×15-15-15

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

Cable Rear Laterals:
10×12
10×12
10×12

Cable Front Lateral Raises:
10×12
10×12
10×12

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

Rope Pushdowns:
20×50

Band Pull-Aparts:
×25-25-25-25

Duration: 23 minutes

4/29 – Quads/Back – Deload

Squats (atg – wide – feet together):
225×5-5-5
225×5-5-5

Leg Extensions:
60×10-10-10-10-10-10-10-10-10-10

Wide-grip Shrugs:
225×10-10-10

Shrugs:
225×10-10-10

Incline DB Row:
20×15-15-15

Wide-grip Pulldown:
70×15-15-15

Hanging Scapular Retractions (narrow, medium, wide grips):
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 26 minutes

4/28 – Arms – Deload

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

DB Preacher Hammer Curls:
15×20
15×20
10×20
10×20
10×30

V-bar Pushdowns:
30×20
30×20
30×20
30×20
30×30

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

Duration: 16 minutes

4/27 – Push – Deload

Flat DB Bench:
50×20-20-20

Flat DB Flyes:
15×20-20-20

Incline DB Bench:
25×20-20-20-20-20

Incline DB Flyes:
15×20-20-20-20-20

Flat DB Pullovers:
15×15-15-15

CG Bench Press:
95×20-20-20-20-20

JM Press:
45×20-20-20

BB Skullcrushers:
45×20-20-20

Rope Pushdowns:
30×20-20-20

Underhand Wide-grip Pushdowns:
30×20-20-20

Band Pull-Aparts:
×25-25-25-25

Duration: 32 minutes

4/26 – Pull – Deload

@home

KB Row (overhand):
88×12-12-12

Single-arm KB Row :
53×10-10
53×10-10
53×10-10

KB BTB Shrugs:
88×20-20-20

Band Face Pulls:
green ×15-15-15

Band BTN Pulldowns:
green+purple ×15-15-15

Band CG Pulldowns (underhand):
green+purple ×15-15-15

Band Lat Pushdowns:
purple ×15-15-15

Standing Band Curls (dowel, close grip – shoulder width – reverse-grip, different grip each dropset):
reds ×12-12-12
reds ×12-12-12
reds ×12-12-12
reds ×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 20 minutes

4/23 – Shoulders/Arms

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

DB Rear Laterals:
20×12
20×12
20×12

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

Standing Military Press:
135×10
185×5
235×5
235×5
255×3 (push press)

Single-arm OH KB Press:
62×5-5
88×5-5
106×5-5

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

Seated DB Press:
70×15-15-15

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

Pushdowns:
50×50
50×50
50×50

Reverse Pushdowns:
50×50
50×50
50×50

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

4/22 – Quads/Back

Squats (5-3-1 @ 470, wraps @ 495+):
135×10
225×5
350×5
405×3
445×1
495×1
525×1
535×2

ATG Zercher Squats:
225×5
315×5
405×5
225×10

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

Lying Incline DB Row:
40s ×10-10-10-10-10
25s ×10-10-10-10-10

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

Band Pull-Aparts:
×25-25-25-25

Duration: 65 minutes

4/21 – Arms/Chest

Preacher Curls (narrow):
45×20
45×20
45×20
45×20
45×30

Preacher Curls (wide):
45×20
45×20
45×20
45×20
45×30

V-bar Pushdowns:
50×20
50×20
50×20
50×20
50×50

OH V-bar Extensions:
50×20
50×20
50×20
50×20
50×50

Decline Bench Press:
135×10
185×10
235×10
285×5
285×5
285×5
235×10
185×12
135×12

Duration: 34 minutes

4/20 – Push

Flat DB Bench:
40×20
60×15
80×12
110×10
120×12
80×15

Flat DB Flyes:
55×10-10-10

Flat DB Pullovers:
55×10-10-10

Incline Bench:
135×10
185×10
235×10
235×10
235×10
185×15

Incline DB Flyes:
35×20-20-20

DE CG Bench Press:
135×12-12-12-12-12

JM Press:
45×10
65×10
85×10
105-65×10

Rope Pushdowns:
100-90-80-70-60×15-40×30

Seated Tricep Pushdown Machine:
235×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 52 minutes

4/19 – Pull

First time pulling heavy sumo in a long time, and first time hitting 675 since last March. Feels good.

Deadlift (5-3-1 @ 600):
135×10
225×5
315×5
450×5
510×3
570×1
600×1
635×1
675×2

Conventional Deadlift:
495×3
495×3

BB Row (overhand):
225×6
275×6
275×6 (wide)
225×6 (wide)

Shrugs:
225×20
225×20
225×20 (btb)

Lying Hamstring Curl:
90×12-12-12

GHRs (4-2):
×10-10-10

Seated Hamstring Curl:
95×12-12-12

BTN Pulldowns:
200×6
230×6
230×6

CG Pulldowns:
250×6
250×6
250×6

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: 80 minutes