1/14 – Quads/Back

Paused ATG Squats (high bar):
135×10
225×5
315×3
355×1

Leg Extensions
115×10-10-10-10-10-10-10-10-10-10-80×10-50×10

CG Pulldowns (strict):
100×10-10-10-10-10-90-80-70-60-50×10

Shrugs:
225-315-405-315-225×10

Band Pull-Aparts:
×25-25-25-25

Duration: 30 minutes

1/13 – Shoulders/Arms

Seated Shoulder Press Machine:
30-40-50-65-80-95×10-110×8-125×6-140×5

Seated Shoulder Press Machine (neutral grip):
35×10-10-10-10-10-10

L-Side Laterals (superset with laterals):
20×10
20×10
20×10

Rear Laterals:
20×10
20×10
20×10

Front BB Raises:
45×10
45×10
45×10

Rear Delt Flye Machine:
30-40-50-80-110-140-170-200-205×10

Tricep Pushdown Machine:
80-110-140-170-200-230×10

Rope Pushdowns (y stack):
30-40×25

Rope Extensions (y stack):
30×25-25

V-bar Pushdowns (y stack):
30-40-50×25

Pushdowns (y stack):
30-40-50×25

Underhand Pushdowns (y stack):
20-30-40×25

Band Pull-Aparts:
×25-25-25-25

Duration: 30 minutes

1/12 – Pull

GHRs (4-2):
bw×10-10-10-10-12

SLDLs (conventional superset with sumo):
135×5-5
225×3-3
315×3-3
405×3-3
455×3

Lying Hamstring Curl:
80-100-120-140×10-160×7-100-80×10

Seated Hamstring Curl:
80-100-100-100-80-50×10

Seated Lat Pulldown Machine:
50-80-110-140-170-110-80×10

Seated Lat Row Machine:
50-80-110-140-110-80×10

Rope Face Pulls:
200×10-10-10-10-10

Straight-bar Lat Pushdowns (strict form):
110-130-150-110-90×10

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

1/11 – Upper

Seated Pec Flye Machine:
40-50-65-80-95-110-125-140-155×10 (low)
80-95-110-125-140-155×10 (mid)
80-95-110-125-140-155×10 (high)

Seated Chest Press Machine:
80×10-110×8-140×6-170×5-200×5-230×5(low seat/incline)
80×10-110×8-140×6-170×5-200×5 (mid seat)
80×10-110×8-140×6-170×5-200×5 (high seat/decline)

Preacher Curls (close, regular, wide grips):
25×25-25-25

Seated Bicep Curl Machine:
30-40-50-65-80-65-50-40-30×10

Seated Bicep Curl Machine (hammer grip):
35×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 30 minutes

1/7 – Shoulders/Arms

Seated Shoulder Press Machine:
30-40-50-65-80-95-80-65-50-40-30×10

Seated Shoulder Press Machine (neutral grip):
30×10-10-10-10-10-10

L-Side Laterals (superset with laterals):
20×10
20×10
20×10

Rear Laterals:
20×10
20×10
20×10

Front BB Raises:
45×10
45×10
45×10

Rear Delt Flye Machine:
30-40-50-65-80-95-110-125-140-155-170-185-200×10

Tricep Pushdown Machine:
50-65-80-95-110-125-140-155-170-185-200×10

Rope Pushdowns:
30-50×25

V-bar Pushdowns:
50-70×25

Underhand Pushdowns:
30-50-70×10

Band Pull-Aparts:
×25-25-25-25

Duration: 43 minutes

1/6 – Quads/Back

Fast squats.

DE ATG Squats (high bar):
135×10
225×2
245×2
265×2
285×2
305×2
325×2
345×2
365×2
385×2
405×2
425×2

Leg Extensions
115-145-175-205-235×10-115×10-10-10-10-10

CG Pulldowns (strict):
100×10-10-10-10-10-10-90-80-70-60-50×10

DB Shrugs:
50×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 43 minutes

1/4 – Upper

Seated Pec Flye Machine:
40-50-65-80-95-110-125×10 (low)
40-50-65-80-95-110-125×10 (mid)
40-50-65-80-95-110-125-140×10 (high)

Seated Chest Press Machine:
30-40-50-65-80-95-110-125-140-155×10 (low seat/incline)
30-40-50-65-80-95-110-125-140-155×10 (mid seat)
30-40-50-65-80-95-110-125-140-155×10 (high seat/decline)

Seated Bicep Curl Machine:
30-40-50-65-50-40-30×10

Seated Bicep Curl Machine (hammer grip):
30×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

1/3 – Pull

SLDLs (conventional superset with sumo):
135×5-5
225×5-5
315×5-5
405×5-5

GHRs (4-2):
bw×10-10-12

Lying Hamstring Curl:
80-100-120-140-100-80×10

Seated Hamstring Curl:
80-100-100-100-80×10

Seated Lat Pulldown Machine:
50-80-110-140-170-110-80×10

Seated Lat Row Machine:
50-80-110-140-110-80×10

Rope Face Pulls:
170-200-200-200-200×10

Straight-bar Lat Pushdowns (strict form):
110-130-150-110-90×10

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

12/30 – Shoulders/Arms

Seated Shoulder Press Machine:
30-40-50-65-80-95-80-65-50-40-30×10

Seated Shoulder Press Machine (neutral grip):
30×10-10-10-10-10-10

L-Side Laterals (superset with laterals):
15×10
20×10
20×10

Front Laterals:
15×10
20×10
20×10

Rear Laterals:
15×10
20×10
20×10

Rear Delt Flye Machine:
30-40-50-65-80-95-110-125-140-125-110-95-80-65-50-40-30×10

Rope Pushdowns:
30×50-50

V-bar Pushdowns:
30×50-50

Underhand Pushdowns:
30×50

Pushdowns:
30×50

Tricep Pushdown Machine:
30×50

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes

12/29 – Quads/Back

Squats feeling great.

DE ATG Squats (high bar):
135×10
225×2
245×2
265×2
285×2
305×2
325×2
345×2
365×2
385×2
405×2
425×2
425-405-385-365-345-325-315×1

Leg Extensions
115-145-175-205-235×10-115×10-10-10-10-10

CG Pulldowns (strict):
100×10-10-10-10-10-90-80-70-60-50×10

DB Shrugs:
40×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes