6/17 – Quads/Back

Squats (high bar, 5’s @ 490):
135×10
225×10
295×5
345×5
390×5

ATG Zombie Front Squats:
225×5
225×5
225×5

Leg Extensions:
125×10-10-10-10-10-10-10-10-10-10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
200×15
200×15
200×15
100×30

Pulldowns (wide, overhand grip):
150×12
150×12
150×12
80×30

Shrugs:
225×10
315×10
405×10
495×10
585×10

Wide-grip Shrugs:
585-495-405-315-225×5

Band Pull-Aparts:
×25-25-25-25

Duration: 47 minutes

6/16 – Arms

Preacher Curls (narrow):
35×20
35×20
35×20
35×20
35×30

Preacher Curls (wide):
35×20
35×20
35×20
35×20
35×30

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

V-Bar Pushdowns:
30×20
30×20
30×20
30×20
30×30

OH Rope Extensions:
30×20
30×20
30×20
30×20
30×30

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

Duration: 25 minutes

6/15 – Push

Bench Press:
135×12
185×10
235×10
285×10
315×5
285×5-235×5-185×5

Flat DB Flyes:
45×15-15-15

Flat DB Pullovers:
45×15-15-15

Incline Bench:
135×12
185×10
235×10
285-235×5-185×10

Incline DB Flyes:
20×20-20-30

Cable Crossovers (alternating between upwards, regular):
30×20-20-20-20-20-20

Flat DB Squeeze Press:
55s ×15-15-15

JM Press:
45×15-15-15-15-15

Rope Pushdowns:
70-60-50-40×10-30×30

Seated Tricep Pushdown Machine:
110-95-80-65-50×15

BB Forearm Curls:
35×25

Reverse BB Forearm Curls:
35×25

Band Pull-Aparts:
×25-25-25-25

Duration: 52 minutes

6/14 – Pull

Back from vacation. Exhausted but pulls were easy. All reps paused slightly off the floor before pulling again.

Conventional Deadlift (5’s @ 620):
135×10
225×5
315×5
370×5
435×5
495×6

Deadlift (toes @ plates):
315×5
315×5
315×5

SLDL:
315×5-5-5

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, #18):
60×15-15-15

Straight-bar Lat Pushdowns (strict form):
60×15-15-15

Wide-grip Pulldowns:
120×12-12-(12-90×12-60×15)

CG Pulldowns:
120×12-12-12

BB Curls (full rom, top half, bottom half, full rom, reverse, reverse wide):
25×25-25-25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes

6/4 – Shoulders/Arms

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

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

BB Front Lateral Raises:
45×12
45×12
45×12

Standing Military Press:
135×10
185×5
235×5
255×4
185×10

Single-arm OH KB Press:
62×10-10
88×5-5
106×5-5

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

Seated DB Press:
70×15-15-15-35×30

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: 45 minutes

6/3 – Quads/Back

Squats are coming around…

Squats (wraps @ 495+):
135×10
225×5
315×3
405×1
495×1
545×2
495×2

ATG Zombie Front Squats:
315×3
345×2
365×1
385×1
405×1

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

Lying Incline DB Row:
50s ×10-10-10-10-10
25s ×10-10-10-10-10

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

Seated Cable Row:
150×25-70×25

Band Pull-Aparts:
×25-25-25-25

Duration: 64 minutes

6/2 – Push

Pushing bench a bit. Not too shabby so far considering how little I’ve benched the last few years.

Flat DB Flyes:
55×10-10-10

Flat DB Pullovers:
55×10-75×10-10

Bench:
135×10
185×5
235×5
285×5
315×5
335×2
355×1
285-235×5-185×10

Incline Bench:
135×10
185×5
235×5
235×5
235×5
185×10

Incline DB Flyes:
35×20-20-20

DE CG Bench Press:
135×12-185×5-5-5-5-5

JM Press:
45-65-85-105-125×10

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: 48 minutes

6/1 – Pull

Deadlift:
135×10
225×5
315×5
405×3
495×1
585×1
635×2
315×3
315×3
315×3

Conventional Deadlift:
315×3
315×3
315×3

BB Row (overhand):
225×6
275×6
325×6
275×6
225×10

Shrugs:
225×5
315×5
405×5
495×5
585×5
495×5
405×5
315×5

Lying Hamstring Curl:
100×12-150×8-200×4-100×12

GHRs (4-2):
×12-12-12

Seated Hamstring Curl:
95×12-155×8-125×8-95×12

Wide Neutral-grip Pulldowns:
230×6
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

5/28 – Shoulders/Arms – Deload

OH DB Press:
40×20-20-20

Single-arm OH KB Press:
44×12-12-12-12-12-12

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

Seated Tricep Pushdown Machine:
50×100

Band Pull-Aparts:
×25-25-25-25

Duration: 24 minutes