3/5 – Shoulders/Arms

Replaced KB presses with strict military due to forearm. Standing presses were outstanding despite not having done them much in quite a while.

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

Ultra-wide BTN Standing Military Press:
65×12-12-12-12-20

Strict Military Press:
45×20
95×12
135×10
185×5
235×5
235×5
235×6
255×5

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

Pushdowns:
100-90-80-70-60-50-40-30-20-10×12

Seated Tricep Pushdown Machine:
145-130-115-100-85-70-55-45-35×12

Band Pull-Aparts:
red ×25-25-25-25

Duration: 43 minutes

3/4 – Quads/Back

Squats (high bar, 5’s @ 460):
135×10
225×5
275×5
325×5
365×5

Squats (feet together):
225×5
225×5
225×10

Leg Extensions:
115×20-20-20-20-20

Wide-grip Shrugs:
225×10-10-10-10-10

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

Pulldowns (overhand grip):
150×12
150×12
150×12

Hammer Chins (narrow, medium, wide grips):
×10-10-10

Hanging Scapular Retractions:
×10-10-10

Band Pull-Aparts:
red ×25-25-25-25

Duration: 37 minutes

3/3 – Arms

Taking it easy for forearm.

Cable Curls (narrow):
30×20
30×20
30×20
30×20
30×20

Cable Curls (wide):
30×20
30×20
30×20
30×20
30×20

DB Hammer Curls:
25×10
25×10
25×10
25×10
25×10

V-bar Pushdowns:
50×20
50×20
50×20
50×20
50×20-30×50

Single-arm Reverse-Grip Pushdowns:
10×20
10×20
10×20
10×20
10×20

Duration: 15 minutes

3/2 – Push

Strain in my right forearm so I could not push things as much as I would have liked, and took it easy on triceps as a result.

Flat DB Bench:
40×20
60×15
80×12
100×10
120×14
80×15

Flat DB Flyes:
45×15-15-15

DB Pullovers:
45×10-10-10

Incline DB Bench:
45×20
65×15
80×12
65×15
45×20

Incline DB Flyes:
25×15-15-15

Cable Crossovers:
50×15-15-15

JM Press:
45×20-20-20-20-20

Rope Pushdowns:
50×15-15-15-15-15

Seated Tricep Pushdown Machine:
50×15-15-15-15-15-15

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

3/1 – Pull

Conventional Deadlift (5’s @ 590):
135×10
225×5
355×5
415×5
475×5

Deadlift:
315×5
315×5
315×5

SLDL:
315×5
315×5
315×5

BB Row (overhand-underhand):
185×10-10
185×10-10
185×10-10

DB Shrugs:
100s ×12-12-12-12-12

Lying Hamstring Curl:
70×12-12-12

Seated Hamstring Curl:
70×12-12-12-12-12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
90×15
90×15
90×15

BTN Pulldowns:
150×15
150×15
150×15

CG Pulldowns (superset with pushdowns):
250×8
250×8
250×8

Straight-bar Lat Pushdowns (strict form):
90×12
90×12
90×12

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
50×12-12-12
50×12-12-12
50×12-12-12
50×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 53 minutes

2/26 – Shoulders/Arms – 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

2/25 – Quads/Back – Deload

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

2/24 – Arms – Deload

Exercises superset.

BB Curls:
45×20
45×20
45×20
45×20
45×20

Wide-grip BB Curls:
45×20
45×20
45×20
45×20
45×20

DB Hammer Curls:
15×20
15×20
15×20
15×20
15×20

V-bar Pushdowns:
30×20
30×20
30×20
30×20
30×20

OH KB Extensions:
44×20
44×20
44×20
44×20
44×20

Duration: 15 minutes

2/23 – Push – Deload

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

2/22 – Pull – Deload

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