Category: Deload

OH DB Press:
40×12-12-12

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, regular, wide grips):
25×12-12-12
25×12-12-12
25×12-12-12

V-bar Pushdowns:
40×15-15-15

Wide-grip Reverse Pushdowns:
40×15-15-15

Rope Pushdowns:
30×15-15-15

BB Forearm Curls:
25×25

BB Reverse Forearm Curls:
25×25

Band Pull-Aparts:
red ×25-25-25-25

Duration: 18 minutes

Squats (atg – zombie front):
135×10-10
225×10-10

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

Seated Cable Row:
70×15-15-15

Seated Pulldown Machine:
70×15-15-15

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

Band Pull-Aparts:
red ×25-25-25-25

Duration: 24 minutes

Flat DB Bench:
50×12-12-12-12-12

Flat DB Flyes:
15×12-12-12-12-12

Incline DB Bench:
25×12-12-12-12-12

Incline DB Flyes:
15×12-12-12-12-12

Flat DB Pullovers:
15×15-15-15

Upwards Cable Crossovers:
20×12-12-12

CG Bench Press:
135×12-12-12-12-12

JM Press:
45×20-20-20-20-20

Rope Pushdowns:
30×15-15-15-15-15

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

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

Deadlift:
225×10
225×10
225×10

SLDL:
225×10
225×10
225×10

BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10

DB Shrugs:
70s ×20
70s ×20
70s ×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 (strict form):
50×15-15-15

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
40×12-12-12
40×12-12-12
40×12-12-12
40×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 42 minutes

OH KB Press:
44s× 12-12-12

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

Strict Military Press:
135×10
185×10
235×10

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

Cable Rear Laterals:
20×12
20×12
20×12

BB Front Lateral Raises:
25×12
25×12
25×12

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

V-bar Pushdowns:
40×15-15-15

Reverse Pushdowns:
30×15-15-15

Seated Pushdown  Machine:
80×15-15

BB Forearm Curls:
25×25

BB Reverse Forearm Curls:
25×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 28 minutes

Squats (atg – zombie front):
135×10-10
225×10-10

Leg Extensions:
60×20-20-20-20-20-20-20-20-20-20

Wide-grip Shrugs:
225×10-10-10-10

Shrugs:
225×10-10-10-10

Seated Cable Row:
70×15-15-15

Seated Pulldown Machine:
70×15-15-15

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

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 25 minutes

Flat DB Bench:
50×12-12-12-12-12

Flat DB Flyes:
15×12-12-12-12-12

Incline DB Bench:
25×12-12-12-12-12

Incline DB Flyes:
15×12-12-12-12-12

Flat DB Pullovers:
15×15-15-15

Upwards Cable Crossovers:
20×12-12-12

CG Bench Press:
135×12-12-12-12-12

JM Press:
45×20-20-20-20-20

Rope Pushdowns:
30×15-15-15-15-15

Wide-grip Pushdowns:
20×30-30-30

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 36 minutes

Conventional Deadlift:
135×10
225×5
315×5
405×3
495×3

SLDL:
225×10
225×10

BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10

DB Shrugs:
70s ×20
70s ×20
70s ×20

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
50×15
50×15
50×15

BTN Pulldowns:
80×15
80×15
80×15

CG Pulldowns (superset with pushdowns):
80×15
80×15
80×15

Rope Lat Pushdowns (strict form):
50×15
50×15
50×15

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
40×12-12-12
40×12-12-12
40×12-12-12
40×12-12-12

BB Forearm Curls:
25×50

BB Reverse Forearm Curls:
25×50

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 45 minutes