9/23 – Quads/Back

ATG Squats (3’s @ 510):
135×10
225×5
315×3
360×3
410×3
460×3

Leg Extensions:
235×10-10-14f-140×10-10-12f

Shrugs:
225-315-405-495-585-495-405-315-225×6

CG Pulldowns:
250×13f-6f-4f

Rope Face Pulls (pulling to chest, single rope):
100-120-140-160-180×12-200×18f

Hanging Scapular Retractions:
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 36 minutes

9/22 – Arms/Abs

Arm exercises superset.

Alternating DB Curls (opposite arm held @ middle of rom for last 3 sets):
25×15
25×15
25×15
25×15
25×16f

Preacher Curls:
85×10
85×10
85×10
85×6f
85×6f

DB Hammer Curls (last 5 reps held @ top):
25×15
25×15
25×15
25×15
25×21f (last 11 reps held @ top)

V-bar Pushdowns:
50-100×10
130×10
160×10
190×10
150-130-110-90-70-50×10-30×20-10×50

Hanging Leg Lifts * Hanging Knee Lifts (ab strap):
×15-15
×12-12
×12-12

Duration: 25 minutes

9/21 – Push

Flat DB Flyes:
30×15
50×12
70×10
95×12

Flat DB Squeeze Press:
30×15
50×12
70×10

Incline DB Flyes:
45×15
65×12
45×15

Incline DB Squeeze Press:
45×15
45-35×15-20×20

Flat DB Pullovers:
30×30

Cable Crossovers:
60×15
80×12
100×10
130×12

Seated Pec Flye Machine:
205×21f-11f-7f
170×10-140×12-100×15

Ultra-wide Bench Press:
135×15-15-15

Pushdowns:
50-30-20×25

Seated Tricep Pushdown Machine:
50×100

Band Pull-Aparts:
×25-25-25-25

Duration: 37 minutes

9/20 – Pull

Conventional Deadlift (3’s @ 640):
135×10
225×5
315×3
450×3
510×3
575×3

Deadlift:
315-335-355×6

BB Row (various grips overhand):
225×8-8-8

GHRs (4-2):
×12-12-12

Lying Hamstring Curl:
85×12-12-12

Seated Hamstring Curl:
85×12-12-21f

Seated Calf Raise:
90×50-45×50

Wide-grip Pulldowns:
250×10f-6f-4f

Rope Face Pulls (two ropes, #18, superset with pushdowns):
100×15
100×15
100×15

Straight-bar Lat Pushdowns (strict form):
100×15
100×15
100×15

Standing BB Curls (various grips):
45×25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 56 minutes

9/17 – Shoulders/Arms

Presses felt decent – elbow didn’t complain too much.

Standing Military Press:
45×10
65×10
95×10
135×10
185×5
235×5
255×1 (push press)
255×1 (push press)

BTN Push Press:
135×5
135×5

Ultra-wide BTN Press:
45×15-30

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10

Rear Laterals:
20×10
25×10
30×10

DB Reverse Front Lateral Raises:
20×10
25×10
30×10 (PR)

Strict Side Laterals:
30×16f-7f-5f

Front DB Raises (to overhead, holding single db with both hands):
70×7f-4f-3f

Cable Curls:
140×18f-6f-4f

OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12

Band Pull-Aparts:
×25-25-25-25

Duration: 41 minutes

9/16 – Quads/Back

Squats (high bar, 5’s @ 510):
135×10
225×5
305×5
355×5
410×5

Bulgarian Split Squats:
bw ×10-10
55×10-10
110×10-10

Leg Extensions:
125×10-10-10-10-10-41f

Rope Face Pulls (pulling to chest, single rope):
100-120-140-160-180×12-200×16f

CG Pulldowns:
250×9f-4f-3f

Shrugs:
135-225-315-405-315-225-135×10

Band Pull-Aparts:
×25-25-25-25

Duration: 42 minutes

9/15 – Arms/Abs

Arm exercises superset.

Alternating DB Curls:
25×15
25×15
25×15
25×15
25×21f

Preacher Curls:
75×12
75×12 (wide grip)
75×12
75×12 (wide grip)
75×13f-5f-4f

DB Hammer Curls (last 5 reps held @ top):
25×15
25×15
25×15
25×15
25×25f

V-bar Pushdowns:
100×15
100×15
100×15
100×15
100-80-60×15-40×20-20×50

Hanging Leg Lifts * Hanging Knee Lifts (ab strap):
×10-10
×12-12
×15-15

Duration: 27 minutes

9/14 – Push

Flat DB Flyes:
30×15
50×12
70×10
90×10

Flat DB Squeeze Press:
30×15
50×12
70×10

Incline DB Flyes:
40×15
60×12
80×10

Incline DB Squeeze Press:
40×15
40×15

Flat DB Pullovers:
25×30

Ultra-wide Bench Press * Bench Press:
135×15-15
135×15-15
135×15-15

Seated Pec Flye Machine:
205×40f-10f-8f
170×10-140×12-100×15

Cable Crossovers:
60×15
80×12
100×10
120×12

V-bar Pushdowns * Rope Pushdowns:
30×30-30
30×30-30
30×30-30

Seated Tricep Pushdown Machine:
100×60

OH DB Extension:
25×30

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

9/13 – Pull

Conventional Deadlift (5’s @ 640, reps paused including first):
135×10
225×5
315×5
385×5
450×5
510×6

Deadlift (toes @ plates):
335×5
335×5
335×5

Deficit SLDL (standing on 45lb bumper):
335×5-5-5

BB Row (various overhand grips):
205×10-10-10

Lying Hamstring Curl:
80×12-12-12

GHRs:
×12 (4/2)
×12 (4/2)
×7f (3/2)

Rope Face Pulls (two ropes, #18):
60×15-15-20

Straight-bar Lat Pushdowns (strict form):
80×15-15-15-100×15-120×15

Wide-grip Pulldowns:
230×9f-4f-3f

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

Band Pull-Aparts:
×25-25-25-25

Duration: 52 minutes