3/26 – Shoulders/Arms – Deload

OH DB Press:
40×12-12-12

Single-arm OH KB Press:
35×12-12-12

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, wide, reverse grips):
25×12-12-12
25×12-12-12
25×12-12-12

V-bar Pushdowns:
20×50

OH Rope Extensions:
20×50

Rope Pushdowns:
20×50

Band Pull-Aparts:
×25-25-25-25

Duration: 18 minutes

3/24 – Arms – Deload

Exercises superset.

BB Curls:
35×20
35×20
35×20
35×20
35×20

Wide-grip BB Curls:
35×20
35×20
35×20
35×20
35×20

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

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

OH BB Extensions:
35×20
35×20
35×20
35×20
35×30

Duration: 11 minutes

3/23 – Push – Deload

Flat DB Bench:
50×20-20-20

Flat DB Flyes:
15×15-15-15

Incline DB Bench:
25×20-20-20

Incline DB Flyes:
15×15-15-15

Flat DB Pullovers:
15×15-15-15

Upwards Cable Crossovers:
20×15-15-15

CG Bench Press:
95×15-15-15

JM Press:
45×20-20-20

Rope Pushdowns:
30×15-15-15

Underhand Wide-grip Pushdowns:
30×20-20-20

Band Pull-Aparts:
×25-25-25-25

Duration: 29 minutes

3/22 – Pull – Deload

Deadlift:
225×10
225×10
225×10

Conventional SLDL:
225×10
225×10
225×10

Seated Calf Raises:
45×50
45×10 (long pause @ hold reps)

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

Shrugs:
135×20
135×20
135×20

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

Standing EZ 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: 33 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