1/29 – Shoulders/Arms – Deload

OH KB Press:
44s× 12-12-12

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

Strict Military Press:
135×10
185×10
235×10

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

Cable Rear Laterals:
20×12
20×12
20×12

BB Front Lateral Raises:
25×12
25×12
25×12

EZ Curls (close, regular, wide grips):
25×12-12-12
25×12-12-12
25×15-15-15

V-bar Pushdowns:
40×15-15-15

Reverse Pushdowns:
30×15-15-15

Seated Pushdown  Machine:
80×15-15

BB Forearm Curls:
25×25

BB Reverse Forearm Curls:
25×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 28 minutes

1/28 – Quads/Back – Deload

Squats (atg – zombie front):
135×10-10
225×10-10

Leg Extensions:
60×20-20-20-20-20-20-20-20-20-20

Wide-grip Shrugs:
225×10-10-10-10

Shrugs:
225×10-10-10-10

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
red ×25
red ×25
red ×25

Duration: 25 minutes

1/27 – Arms – Deload

Exercises superset.

EZ Curls:
45×20
45×20
45×20
45×20
45×20

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

Preacher DB Hammer Curls (last 5 reps each set held @ top):
15×20
15×20
15×20
15×20
15×20

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

OH BB Extensions:
45×20
45×20
45×20
45×20
45×20

Duration: 20 minutes

1/26 – 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

Wide-grip Pushdowns:
20×30-30-30

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 36 minutes

1/25 – Pull – Deload

Conventional Deadlift:
135×10
225×5
315×5
405×3
495×3

SLDL:
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, superset with btn pulldowns):
50×15
50×15
50×15

BTN Pulldowns:
80×15
80×15
80×15

CG Pulldowns (superset with pushdowns):
80×15
80×15
80×15

Rope Lat Pushdowns (strict form):
50×15
50×15
50×15

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

BB Forearm Curls:
25×50

BB Reverse Forearm Curls:
25×50

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 45 minutes

1/22 – Shoulders/Arms

Think its time to order a heavier kb.

Single-arm OH KB Press:
62×10-10
88×5-5
106×8-8 (PR)
106×8-8
88×8-8

Ultra-wide BTN Standing Military Press:
45×12
55×12
55×12
55×12
65×20

Seated DB Press:
55×15
55×15
55×15
55×15
55×15

Side Laterals (superset with rear laterals):
20×12
20×12
20×12

Cable Rear Laterals:
30×12
30×12
30×12

BB Front Lateral Raises:
45×12
45×12
45×12

EZ Curls (close, regular, wide grips):
45×12-12-12
45×12-12-12
45×15-15-15

Seated Tricep Pushdown Machine:
145×12-130×12-115×12-100×12-85×12-70×12-65×12-50×12-35×12

V-bar Pushdowns:
200×10-180×10-160×10-140×10-120×10-100×10-80×10-60×10-40×10-30×30

BB Forearm Curls:
35×50

BB Reverse Forearm Curls:
35×50

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 55 minutes

1/21 – Quads/Back

Easing into squats.

Squats:
225×5 (atg)
225×5 (zombie front atg)
225×5 (feet together)
225×5 (atg)
225×5 (zombie front atg)

Leg Extensions:
110×20
110×20
110×20
110×20
110×20
110×20
110×20
110×20
110×20
110×20

Wide-grip Shrugs:
225×10
315×10
405×10
495×10

Shrugs:
495-405-315-225×10

Seated Cable Row:
150×15-15-15

Seated Pulldown Machine:
150×15-15-15

Pull-ups (narrow, medium, wide grips):
×10
×10
×10

Chins (hammer narrow and wide):
×10
×10

Hanging Scapular Retractions (narrow, medium, wide grips):
×10
×10
×10
×10
×10

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 37 minutes

1/20 – Arms

Exercises superset, 45s rests between rounds, 60s before last round. Took it easy on triceps.

EZ Curls:
65×20
65×20
65×20
65×20
65×20

Wide-grip EZ Curls:
65×20
65×20
65×20
65×20
65×20

DB Hammer Curls (last 5 reps each set held @ top):
25×20
25×20
25×20
25×20
25×20

V-bar Pushdowns:
60×20
60×20
60×20
60×20
60×40

OH BB Extensions:
65×20
65×20
65×20
65×20
65×20

Duration: 18 minutes

1/19 – Push

Flat DB Bench:
40×20
60×15
80×12
100×10
120×8
130×6
110×10
80×15

Flat DB Flyes:
45×15-15-15

Incline DB Bench:
40×20
60×15
80×12
80×12
80×12

Incline DB Flyes:
25×20-20-20

Flat DB Pullovers:
30×15-15-15

CG Bench Press:
135×10
155×10
175×10
195×10
215-195-175-155-135×10

JM Press:
45×20
65×20
85×20
65×20
45×30

Rope Pushdowns:
100-90-80-70-60×15-30×30

Seated Tricep Pushdown Machine:
235×9-9-9-9-10 (PR)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 61 minutes

1/18 – Pull

Pushing the hamstring a bit more.

Conventional Deadlift:
135×10
225×5
315×5
405×3
495×1
545×3
495×3

SLDL:
315×6
315×6

BB Row (overhand-underhand):
225×6-6
225×6-6
225×6-6

BTB Shrugs:
225×10
245×10
265×10
265×10
265×10

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
80×15
80×15
80×15

BTN Pulldowns:
120×15
120×15
120×15

CG Pulldowns (superset with pushdowns):
120×15
120×15
120×15

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

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
100×8-8-50×15
100×8-8-50×15
100×8-8-50×15
120×8-8-50×15

BB Forearm Curls:
35×50

BB Reverse Forearm Curls:
35×50

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 61 minutes