Exercises superset, no rests between rounds.
Preacher Curls:
45×10
45×10
45×10
45×10
45×10
Wide-grip Preacher Curls:
45×10
45×10
45×10
45×10
45×10
DB Hammer Curls (last 5 reps held for 2 count @ top):
20×20
20×20
20×20
20×20
20×20
OH BB Extensions:
45×10
45×10
45×10
45×10
45×10
V-bar Pushdowns:
40×20
40×20
40×20
40×20
40×20
Single-arm Underhand Pushdowns:
10×20
10×20
10×20
10×20
10×20
Duration: 16 minutes
Good deload.
Flat DB Bench:
50×50-30×50
Incline DB Bench:
30×50-20×25
CG Bench Press:
135×25
135×25 (reverse grip)
JM Press:
45×25
45×25
Flat DB Flyes:
20×50
Cable Crossovers (low, high):
40×50-20×50
Rope Pushdowns:
30×100
Seated Tricep Pushdown Machine:
100×50
Band Pull-Aparts:
×25
×25
×25
×25
Duration: 26 minutes
Nice intense deload session.
Deadlift:
225×50
BB Row:
135×25 (overhand)
135×25 (underhand)
Hang Power Cleans:
135×15
BTB Shrugs:
135×50
Lying Hamstring Curl:
50×50
GHR (4/2):
×30
Seated Hamstring Curl:
50×50
Rope Face Pulls (two ropes, #18):
50×50
Pulldown Machine (neutral):
50×50
Pulldown Machine (overhand):
50×50
Straight-bar Lat Pushdowns (strict form):
50×50
Standing Cable Curls (close grip – shoulder width – v-bar-grip, different grip each dropset):
40×35-35-50
Band Pull-Aparts:
×25
×25
×25
×25
Duration: 40 minutes
Week 20 of quarantine workouts finished. 5 months. Damn.
KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×10-10-10-10-10-10-10-10-10-10
Floor Presses (lying across band looped over wooden dowel, super set with CG Floor Presses):
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
CG Floor Presses (lying across band looped over wooden dowel):
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
Lying Band Flyes (lying across band):
doubled purple ×15-15-15-15-15
Standing Band Crossovers (bands anchored to ceiling):
reds ×15-15-15-15-15-15
Reverse Band Pushdowns:
red ×15
red ×15
red ×15
red ×15
red ×15
Wide-grip Pushdowns:
purple ×15
purple ×15
purple ×15
purple ×15
purple ×15
Forearm Curls (wooden dowel anchored to kb with band):
doubled reds ×25
doubled reds ×25
doubled reds ×25
Reverse Forearm Curls (wooden dowel anchored to kb with band):
red ×25
red ×25
red ×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 25 minutes
Deload.
OH Band Squats (standing on band anchored to dowel):
purple ×10
purple ×10
purple ×10
Band Adduction (superset with abduction):
red ×10
red ×10
red ×10
Band Abduction:
red ×10
red ×10
red ×10
Band Kickbacks:
red ×10
red ×10
red ×10
Band Single-leg Leg Extensions:
purple ×10-10-10-10-10-10
KB Shrugs:
72+88×10
72+88×10
72+88×10
72+88×10
72+88×10
72+88×10
Lying Hamstring Curls:
purple ×10-10-10-10-10-10
Band Face Pulls (pulling down to chest level with handle, superset with pulldowns):
purples ×15
purples ×15
purples ×15
Band Pulldowns (overhand grip):
blue ×15
blue ×15
blue ×15
OH Band Curls:
red ×20-20-20-20-20-20
Hammer-grip Pullups (using basement ceiling joists):
×10
×10
×10
Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×10
Standing Band Ab Crunches:
purple ×25
purple ×25
Standing Band Side-Bends:
blue ×25
blue ×25
blue ×25
blue ×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 29 minutes
All exercises super set, no rest between rounds.
Band Hammer Curls (standing on bands, hold last 5 reps at the top for 2 count):
reds ×20
reds ×20
reds ×20
reds ×20
reds ×30
Band Curls (dowel anchored to band):
green ×20
green ×20
green ×20
green ×20
green ×30
Wide-grip Band Curls (dowel anchored to band):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30
Band Pushdown:
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30
Reverse Pushdown:
red ×20
red ×20
red ×30
red ×30
red ×50
CG Floor Presses (lying across band looped over wooden dowel):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30 (reverse grip)
Duration: 23 minutes
Deload
Single-arm OH KB Press:
53×10
53×10
53×10
53×10
53×10
53×10
53×10
53×10
53×10
53×10
Standing Military Press (wooden dowel anchored to band):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
BTN Standing Military Press (wooden dowel anchored to band):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
Band Single-arm Laterals (superset with rear laterals):
red ×10
red ×10
red ×10
Band Single-arm Rear Laterals:
red ×10
red ×10
red ×10
Front Lateral Raises (wooden dowel anchored to band):
red ×10
red ×10
red ×10
red ×10
red ×10
CG Band Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15
Band Reverse Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15
Band Forearm Curl (wooden dowel anchored to doubled band):
red ×25
red ×25
red ×25
Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
red ×25
red ×25
red ×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 25 minutes
Week 20 of quarantine. Deloading, as I may finally visit the gym for some heavy deads and overheads next week (remainder of my workouts will be kept at home)
Kettlebell SLDL (using wooden dowel ran through kb handles):
160×25
160×25
160×25
Lying Band Hamstring Curls:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
Kettlebell Shrugs (using wooden dowel ran through kb handles):
160×10
160×10
160×10
160×10
160×10
160×10
Overhand Rows (using wooden dowel ran through kb handles):
160×10
160×10
160×10
Band Face Pulls (dowel, superset with btn band pulldowns):
purples ×15
purples ×15
purples ×15
purples ×15
purples ×15
Band BTN Pulldowns (dowel):
purples ×15
purples ×15
purples ×15
purples ×15
purples ×15
Band Close-grip Pulldowns:
blue ×12-12-12-12-12
Band Straight-arm Lat Pushdowns (strict form):
purple ×12-12-12-12-12
Wide-grip Pushdowns:
red ×15-15-15-15-15
Standing Band Ab Crunches:
purple ×25
purple ×25
Lying Leg Raises (feet under band stretched between two KBs):
doubled red ×25
doubled red ×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 25 minutes
Week 16 of quarantine workouts finished. Hard to believe its been four months.
KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×10-10-10-10-10-10-10-10-10-10
Floor Presses (lying across band looped over wooden dowel, super set with CG Floor Presses):
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
CG Floor Presses (lying across band looped over wooden dowel):
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
Lying Band Flyes (lying across band):
doubled purple ×15-15-15-15-15
Standing Band Crossovers (bands anchored to ceiling):
reds ×15-15-15-15-15-15
Reverse Band Pushdowns:
red ×15
red ×15
red ×15
red ×15
red ×15
Wide-grip Pushdowns:
purple ×15
purple ×15
purple ×15
purple ×15
purple ×15
Forearm Curls (wooden dowel anchored to kb with band):
doubled reds ×25
doubled reds ×25
doubled reds ×25
Reverse Forearm Curls (wooden dowel anchored to kb with band):
red ×25
red ×25
red ×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 25 minutes
Toe getting there…added some squatting back into the mix.
OH Band Squats (standing on band anchored to dowel):
purple ×10
purple ×10
purple ×10
Band Adduction (superset with abduction):
red ×10
red ×10
red ×10
Band Abduction:
red ×10
red ×10
red ×10
Band Kickbacks:
red ×10
red ×10
red ×10
Band Single-leg Leg Extensions:
purple ×10-10-10-10-10-10
KB Shrugs:
72+88×10
72+88×10
72+88×10
72+88×10
72+88×10
72+88×10
Lying Hamstring Curls:
purple ×10-10-10-10-10-10
Band Face Pulls (pulling down to chest level with handle, superset with pulldowns):
purples ×15
purples ×15
purples ×15
Band Pulldowns (overhand grip):
blue ×15
blue ×15
blue ×15
OH Band Curls:
red ×20-20-20-20-20-20
Hammer-grip Pullups (using basement ceiling joists):
×10
×10
×10
Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×10
Standing Band Ab Crunches:
purple ×25
purple ×25
Standing Band Side-Bends:
reds ×25
reds ×25
reds ×25
reds ×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 35 minutes