Category: Deload

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

3/26 – Shoulders/Arms – Deload

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

3/24 – Arms – Deload

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

3/23 – Push – Deload

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

3/22 – Pull – Deload

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