Flat DB Flyes:
45×15-15-15
DB Pullovers:
45×12-12-12
Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
80×15
Incline DB Bench:
45×20
65×15
85×12
85×12
65×15
Incline DB Flyes:
25×15-15-15
Cable Crossovers:
50×15-15-15
JM Press:
45×20-20-20-20-20
Rope Pushdowns:
50×15-15-15-15-15
Seated Tricep Pushdown Machine:
50×15-15-15-15-15
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes
Feels good to be back after a week of rest.
Conventional Deadlift (5’s @ 600):
135×10
225×5
360×5
420×5
480×6
Deadlift:
315×5
315×5
405×5
SLDL:
315×5-5-10
BB Row (various overhand grips):
185×10-10-10-10-10
Lying Hamstring Curl:
80×12-12-12-12-12
Seated Hamstring Curl:
80×12-12-12-12-12
Rope Face Pulls (two ropes, Y stack, #6, superset with pushdowns):
60×15
60×15
60×15
Straight-bar Lat Pushdowns (strict form, Y stack):
60×15
60×15
60×15
BTN Pulldowns (superset with cg pulldowns):
120×12
120×12
120×12
CG Pulldowns (superset with pushdowns):
120×12
120×12
120×12
Preacher Curls (full rom, top half, bottom half, full rom):
25×50-50-50-50
Band Pull-Aparts:
×25-25-25-25
Duration: 55 minutes
OH DB Press:
40×12-12-12
Single-arm OH KB Press:
35×12-12-12
Ultra-wide BTN Standing Military Press:
45×12-12-12
Side Laterals (superset with rear laterals):
15×12
15×12
15×12
Rear Laterals:
15×12
15×12
15×12
Front Lateral Plate Raises:
25×12
25×12
25×12
EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×12-12-12
V-bar Pushdowns:
20×50
OH Rope Extensions:
20×50
Rope Pushdowns:
20×50
Band Pull-Aparts:
×25-25-25-25
Duration: 18 minutes
Squats (atg – feet together):
225×5-5
225×5-5
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: 24 minutes
Exercises superset.
BB Curls:
35×20
35×20
35×20
35×20
35×20
Wide-grip BB Curls:
35×20
35×20
35×20
35×20
35×20
DB Hammer Curls:
15×15
15×15
15×15
15×15
15×15
V-bar Pushdowns:
30×20
30×20
30×20
30×20
30×30
OH BB Extensions:
35×20
35×20
35×20
35×20
35×30
Duration: 11 minutes
Flat DB Bench:
50×20-20-20
Flat DB Flyes:
15×15-15-15
Incline DB Bench:
25×20-20-20
Incline DB Flyes:
15×15-15-15
Flat DB Pullovers:
15×15-15-15
Upwards Cable Crossovers:
20×15-15-15
CG Bench Press:
95×15-15-15
JM Press:
45×20-20-20
Rope Pushdowns:
30×15-15-15
Underhand Wide-grip Pushdowns:
30×20-20-20
Band Pull-Aparts:
×25-25-25-25
Duration: 29 minutes
Deadlift:
225×10
225×10
225×10
Conventional SLDL:
225×10
225×10
225×10
Seated Calf Raises:
45×50
45×10 (long pause @ hold reps)
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 (superset with pushdowns):
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: 33 minutes
Definitely need a deload week. Elbow was complaining so lowered volume.
Single-arm OH KB Press:
62×10-10
88×5-5
106×7-7
Standing Military Press:
225×5
225×5
Ultra-wide BTN Standing Military Press:
65×12-12-12-12-20
Seated DB Press:
70×15-15-15
Cable Side Laterals (superset with rear laterals):
20×12
20×12
20×12
Cable Rear Laterals:
20×12
20×12
20×12
Cable Front Lateral Raises:
20×12
20×12
20×12
EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×15-15-15
OH Rope Extensions:
30×25
30×25
30×25
Reverse Rope Pushdowns:
30×25-25-25
BB Forearm Curls:
25×50
BB Reverse Forearm Curls:
25×25
Band Pull-Aparts:
×25-25-25-25
Duration: 37 minutes
Squats feeling easy. Kink in my neck from sleeping so I omitted shrugs.
Squats (5-3-1 @ 460, sleeves only):
135×10
225×5
345×5
390×3
435×1
455×1
475×1
495×1
Zombie ATG Front Squats:
225×5
225×5
315×5
Leg Extensions:
235×10-10-10
115×10-10-10-10-10
Seated Calf Raise (paused/held – normal):
90×10-10
90×10-10
90×15-15-45×50
Lying Incline DB Row:
50s ×15-15-15
25s ×15-15-15
Seated Pulldown Machine:
155-125-95-65-35-155×10
Hammer Chins:
×10
×10
Hanging Scapular Retractions:
×10
×10
Band Pull-Aparts:
red ×25-25-25-25
Duration: 67 minutes
Taking it easy for forearm.
Cable Curls (narrow):
30×20
30×20
30×20
30×20
30×20
Cable Curls (wide):
30×20
30×20
30×20
30×20
30×20
Rope Cable Curls:
30×20
30×20
30×20
30×20
30×20
V-bar Pushdowns:
50×20
50×20
30×20
30×20
30×20
Wide-grip Reverse Pushdowns:
50×20
50×20
30×20
30×20
30×20
Duration: 13 minutes