Category: Deload

2/26 – Press – ME/Deload

Last-minute ‘because I feel like it’ heavy push-presses with a side of deload.

Push Press:
45×20
45×20
75×12
105×10
135×8
165×5
195×3
235×1
265×1
295×2
265×3
265×3

Standing DB Press:
40×10-10-10-10-10

Strict Laterals:
15×15-15-15

Rear Laterals:
15×15-15-15

Seated Shoulder Press Machine:
40×10-10-10

Rear Delt Flye Machine:
60×10-10-10-10-10

Single arm DB Curls (holding opposite arm in concentric position):
15×15-15-15-15-15

DB Hammer Curls:
25×15-15-15-15-15

Seated Bicep Curl Machine (dropset):
80-65-50-40-30×15

DB Forearm Curls:
15×15
15×15
15×15

Reverse DB Forearm Curls:
15×15
15×15
15×15

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

Duration: 60 minutes

2/25 – Deadlift – Deload

Deload.

DB SLDL:
90s ×10
90s ×10
90s ×10
90s ×10
90s ×10

GHRs (2/2 setting):
×15
×15
×15

Seated Lat Row Machine (dropset):
110-95-80-65-50×15

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls (two ropes):
40×20-20-20-20-20

Overhand Lat Pulldown Machine:
110-95-80-65-50×15

CG Pulldowns (dropset):
100-90-80-70-60-50-40×10

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

Duration: 29 minutes

2/14 – Chest/Tris – Deload

Deload.

Neutral Grip DB Bench Press:
25×10-10-10-10-10

DB Squeeze Press:
25×10-10-10-10-10

Flat DB Bench:
25×10-10-10-10-10

Incline DB Bench:
25×10-10-10-10-10

Cable Crossovers:
30×25-25-25

Pec Flye Machine:
50×15-15-15-15-15

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×10-10-10

Pushdowns:
50×25-25-25

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

Duration: 30 minutes

2/13 – Squat – Deload

Cruising

DE ATG Squats (high-bar):
225×3
225×3
225×5

DB Shrugs:
65s ×15
65s ×15
65s ×15

Seated Leg Extension:
130-110-90-70-50×10

OH Cable Curls (dropset):
30-27-23-20-17-13-10×10

Rope Face Pulls (dropset, two ropes):
50-40-30-20×15

Wide-grip Pulldowns (various grips):
70×10-10-10-10-10

CG Pulldowns:
70×10-10-10-10-10

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

Duration: 25 minutes

2/7 – Chest/Tris – Deload

Deload.

Neutral Grip DB Bench Press:
25×10-10-10

DB Squeeze Press:
25×10-10-10

Flat DB Bench:
25×10-10-10-10-10

Incline DB Bench:
25×10-10-10-10-10

Cable Crossovers:
30×10-10-10

Pec Flye Machine:
50×10-10-10

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×10-10-10

Pushdowns:
50×25-25-25

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

Duration: 17 minutes

2/6 – Squat – Deload

Cruising

DB Shrugs:
65s ×15
65s ×15
65s ×15

DB Split Squats:
20’s ×10
20’s ×10
20’s ×10

Seated Leg Extension:
130-110-90-70-50×10

OH Cable Curls (dropset):
30-27-23-20-17-13-10×10

Rope Face Pulls (dropset, two ropes):
50-40-30×20×15

Wide-grip Pulldowns (various grips):
70×10-10-10-10-10

Seated Row:
70×10-10-10-10-10

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

Duration: 30 minutes

1/31 – Chest/Tris – Deload

Deload.

Neutral Grip DB Bench Press:
25×20-20-20

DB Squeeze Press:
25×20-20-20

Flat DB Bench:
25×20-20-20-20-20

Incline DB Bench:
25×20-20-20-20-20

Cable Crossovers:
30×25-25-25-25-25

Pec Flye Machine:
50×25-25-25

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×15-15-15

Pushdowns:
50×25-25-25

Reverse Pushdowns:
40×25-25-25

Single-arm Reverse Pushdowns:
20×10-10-10

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

Duration: 40 minutes

1/30 – Squat – Deload

Deload. Easy squats.

ATG Squats:
225×3 (high-bar)
225×3 (high-bar)
225×3 (low-bar)
225×3 (low-bar)
315×3 (high-bar)
315×3 (low-bar)

DB Shrugs:
85s ×15
85s ×15
85s ×15

Seated Leg Extension:
150×20-20-20-110-70×20

OH Cable Curls (dropset):
20-17-13-10×15

Rope Face Pulls (dropset, two ropes):
50-40-30×20-50×30

Wide-grip Pulldowns (various grips):
70×10-10-10-10-10

Seated Row:
70×10-10-10-10-10

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

Duration: 35 minutes

1/29 – Arms

All exercises done back-to-back, 60-70s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  2 count):
25s ×20
25s ×20
25s ×20
25s ×20
25s ×20

V-bar Cable Curls:
60×20
60×20
60×20
60×20 (wide-grip straight-bar, slow negatives)
40×30 (reverse grip)

V-bar Pushdown:
80×20
80×20
80×20
80×20
80×30

Underhand Pushdown:
60×20
60×20
60×20
60×20
60×30

Duration: 17 minutes

1/28 – Press – Deload

Deload.

Standing DB Press:
40×10-10-10-10

Strict Laterals:
15×15-15-15

Rear Laterals:
15×15-15-15

Front Plate Raise:
25×10-10-10

Single arm DB Curls (holding opposite arm in concentric position):
10×15-15-15-15-15

DB Hammer Curls:
25×15-15-15

Seated Bicep Curl Machine (dropset):
75-62-50-37-25×15

OH DB Curls:
10×50

DB Forearm Curls:
15×15
15×15
15×15

Reverse DB Forearm Curls:
15×15
15×15
15×15

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

Duration: 28 minutes