2/18 – Quads/Back – Deload

Shrugs * BTB Shrugs:
225×10*10
225×10*10
225×10*10
225×10*10
225×10*10

Pistol Squats (high box):
×10-10-10-10-10-10

Leg Extensions:
50×10-10-10-10-10-10-10-10-10-10

Hanging Knee Raises:
×10
×10
×10
×10
×10

Cable Drag Curls:
20×20-20-20-20-20

Band Pull-Aparts:
×25-25-25-25-25

Duration: 17 minutes

2/17 – Shoulders/Arms – Deload

Halos (holding plate):
25×10
25×10

Side Laterals (superset with rear laterals):
15×10
15×10

Rear Laterals:
15×10
15×10

Front DB Raises:
15×10
15×10

Standing Press * BTN Standing Press:
45×10-10
65×10-10
85×10-10
105×10-10

Single-arm OH KB Press:
25×10-10-10-10-10-10

Rear Delt Flye Machine:
80×10-10-10-10-10

Seated Shoulder Press Machine (neutral grip):
50×10-10-10-10-10

Single-arm Rope Pushdowns (y-stack):
10×10-10
10×10-10
10×10-10
10×10-10
10×10-10

Pushdowns (y stack, pulling handle into body reach rep):
20×10-10-10-10-10

Incline OH EZ Extensions:
25×10-10-10

Seated Tricep Pushdown Machine:
40×15-15-15

Band Pull-Aparts:
×25-25-25-25-25

Duration: 28 minutes

2/16 – Arms – Deload

bi/tricep exercises superset.

Seated Bicep Curl Machine:
40×10
40×10
40×10
40×10
40×15

Seated Bicep Curl Machine (hammer grip):
30×10
30×10
30×10
30×10
30×15

Seated Bicep Curl Machine (reverse grip):
20×10
20×10
20×10
20×10
20×15

Single-arm Pushdowns:
10×10-10
10×10-10
10×10-10
10×10-10
10×10-10

V-bar Pushdowns:
30×10
30×10
30×10
30×10
30×20

Incline OH EZ Extensions:
25×10
25×10
25×10
25×10
25×20

Duration: 18 minutes

2/15 – Pull – Deload

DB Shrugs:
40s ×15-15-15-15-15

Lying Hamstring Curl:
50×10-10-10-10-10

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

GHRs (4/2):
×10-10-10

Lat Pulldown Machine:
50×10-10-10-10-10

Seated Lat Row Machine:
50×10-10-10-10-10

Straight-bar Lat Pushdowns (strict form):
40×10-10-10-10-10

Rope Face Pulls:
40×10-10-10-10-10

Hanging Knee Raises:
×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 28 minutes

2/14 – Chest/Biceps – Deload

Seated Pec Flye Machine:
35-55-85-115×10 (low)
55-85-115×10 (mid)
55-85-115×10 (high)

Cable Crossovers (y-stack, varying pulley positions, arms crossing):
20×10-10-10-10-10-10

Seated Chest Press Machine:
55×10-10-10 (low seat)
55×10-10-10 (mid seat)
55×10-10-10 (high seat)

DB Pullovers:
20×30

Preacher Curls (extra close, close, regular, wide grips, close rev, wide rev):
25×10-10-10-10-10-10

Seated Bicep Curl Machine:
35×20-20-20

Seated Bicep Curl Machine (hammer grip):
25×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 29 minutes

11/10 – Quads/Shoulders/Back/Arms – Active Recovery

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

Leg Extensions:
80×10-10-10-10-10-10-10-10-10-10

Halos (holding plate):
25×20

Ultra-wide BTN Press:
45×25-25

Military Press:
135×10-10-10-10

Reverse Side Laterals (superset with rear laterals + front laterals + front raises):
15×10
15×10
15×10

Rear Laterals:
15×10
15×10
15×10

DB Reverse Front Lateral Raises:
15×10
15×10
15×10

Front DB Raises (to overhead, locked arms):
15×10
15×10
15×10

Strict Side Laterals:
15×10-10-10

Rope Face Pulls (pulling to chest, single rope):
50×15-15-15-15-15

Seated Pulldown Machine:
50×10-10-10-10-10

Chins/Pull-ups:
bw ×10-10-10

Preacher Curls:
35×10
35×10
35×10
35×10
35×30

Alternating DB Curls (opposite arm held @ middle of rom):
15×10
15×10
15×10
15×10
15×10

DB Hammer Curls:
15×10
15×10
15×10
15×10
15×10

V-bar Pushdowns:
50×10
50×10
50×10
50×10
50×30

OH Plate Extensions:
25×30

Band Pull-Aparts:
×25-25-25-25

Duration: 44 minutes

11/9 – Push – Active Recovery

Flat DB Flyes:
40×10-10-10

Flat DB Bench:
40×10-10-10

Flat DB Squeeze Press:
40×10-10-10

Incline DB Flyes:
30×10-10-10

Incline DB Bench:
30×10-10-10

Incline DB Squeeze Press:
30×10-10-10

Flat DB Pullovers:
20×30

Ultra-wide Bench Press:
45-95-135-135-95-95×15

Seated Pec Flye Machine:
100×10-10-10-10-10

Cable Crossovers:
50×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 23 minutes

11/8 – Pull – Active Recovery

Seated Cable Row:
100×10-10-10-10-10

Lying Hamstring Curl:
50×10-10-10-10-10

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

Rope Face Pulls (two ropes, #18):
50×10-10-10-10-10

V-bar Lat Pushdowns (strict form):
50×10-10-10-10-10

Wide-grip Pulldowns:
100×10-10-10-10-10

CG Pulldowns:
100×10-10-10-10-10

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

OH Rope Extension:
30×30

V-bar Pushdowns:
50×30

Bench Dips:
bw ×30

Band Pull-Aparts:
×25-25-25-25

Duration: 24 minutes

8/19 – Quads/Back – Deload

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

Leg Extensions:
50×10-10-10-10-10-10-10-10-10-10

Wide-grip Shrugs:
225×10-10-10

BTB Shrugs:
225×10-10-10

Low Rope Pulls (pull to waist):
30×15-15-15

Seated Pulldown Machine:
50×15-15-15-15-15

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

Band Pull-Aparts:
×25-25-25-25

Duration: 26 minutes