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

8/17 – Push – Deload

Deload, but a bit more intense than last week’s push deload.

Flat DB Flyes:

25×12-12-12-12-12

Incline DB Flyes:
25×12-12-12-12-12

Flat DB Squeeze Press:
25s ×12-12-12-12-12

Cable Crossovers:
60×12-12-12-12-12

Pec Flye Machine:
60×12-12-12-12-12

Rope Pushdowns:
30×20-20-20-20-20

OH Rope Extensions:
20×20-20-20-20-20

V-bar Pushdowns:
30×20-20-20-20-20

Underhand Pushdowns:
30×20-20-20-20-20

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

8/16 – Pull – Deload

Not feeling well today so took it easy.

Seated Calf Raises:
45×50-50-50

BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10

Shrugs:
135×20
135×20
135×20

Lying Hamstring Curl:
50×12-12-12

Seated Hamstring Curl:
50×12-12-12

Rope Face Pulls (two ropes, #18):
50×15-15-15

BTN Pulldowns (superset with wg pulldowns):
80×15-15-15

Wide-grip Pulldowns:
80×15-15-15

Rope Lat Pushdowns (two ropes, strict form):
50×15-15-15

Standing BB Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 31 minutes

8/13 – Shoulders/Arms – Deload

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

Cable Rear Laterals:
10×15
10×15
10×15

Cable Front Lateral Raises:
10×15
10×15
10×15

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

Rear Laterals:
10×15
10×15
10×15

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

Front Plate Raises:
25×15-15-15

EZ Curls (close, wide, reverse grips):
25×15-15-15
25×15-15-15
25×15-15-15

V-bar Pushdowns:
20×150

Band Pull-Aparts:
×25-25-25-25

Duration: 24 minutes

8/12 – Quads/Back – Deload

DE ATG Squats:
225×3-3-3-3-3
315×1-1-1-1-1

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):
20×15-15-15

Seated Pulldown Machine:
50×15-15-15-15-40

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

Band Pull-Aparts:
×25-25-25-25

Duration: 27 minutes

8/10 – Push – Deload

Flat DB Flyes:
15×20-20-20-20-20

Incline DB Flyes:
15×20-20-20-20-20

Cable Crossovers:
20×20-20-20-20-20

Pec Flye Machine:
40×20-20-20-20-20

Rope Pushdowns:
30×20-20-20-20-20

OH Rope Extensions:
30×20-20-20-20-20

V-bar Pushdowns:
30×20-20-20-20-20

Underhand Pushdowns:
20×20-20-20-20-20

Band Pull-Aparts:
×25-25-25-25

Duration: 31 minutes

8/9 – Pull – Deload

Deadlift:
225×30

Conventional Deadlift:
225×30

Seated Calf Raises:
45×50-50

BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10

Shrugs:
135×20
135×20
135×20

Lying Hamstring Curl:
50×12-12-12

Seated Hamstring Curl:
50×12-12-12

Rope Face Pulls (two ropes, #18):
50×15-15-15

BTN Pulldowns:
80×15-15-15

CG Pulldowns:
80×15-15-15

Rope Lat Pushdowns (two ropes, strict form):
50×15-15-15

Standing BB Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 31 minutes

7/13 – Push

Elbow feeling ok, but still taking it easy.

Flat DB Bench:
35×20-20-20

Flat DB Flyes:
15×20-20-20-20-20

Incline DB Bench:
35×20-20-20

Incline DB Flyes:
15×20-20-20-20-20

Flat DB Pullovers:
15×15-15-15

Ultra-wide Bench Press:
45×50-50-50

Incline Pushups (various widths):
bw ×10-10-10-10

DB Squeeze Press:
15×20-20-20-20-20

Reverse DB Press:
15×20-20-20-20-20

OH DB Extension:
15×20-20-20

Rope Pushdowns:
30×20-20-20

Single-arm Rope Extensions:
10×15-15-15

V-Bar Pushdowns:
30×30-30-30

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

7/9 – Shoulders/Arms – Deload

OH DB Press:
15×12-12-12-12-12

Arnold DB Press:
15×12-12-12

Military Press:
45×12-12-12

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

Side Laterals (superset with rear laterals):
10×12
10×12
10×15

Rear Laterals:
10×12
10×12
10×15

DB Front Lateral Raises:
10×12
10×12
10×15

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