5/17 – Legs – Deload

Seated Leg Extension:
50×20-20-20-20-20

Seated Hamstring Curl:
50×20-20-20-20-20

Squat (feet together):
135×10-10-10

Squat (low-bar, wide-stance):
135×10-10-10

45-degree Hypers:
×10-10-10-10-10

Single-leg Lying Reverse Band Squats:
orange ×15-15-15

Band Pull-Aparts:
×25-25-25

Duration: 26 minutes

5/16 – Chest/Triceps – Deload

Deloading this week.

Seated Chest Press:
50×15-15-15-15-15

Incline Bench Press:
45×15-135×15-15-15-15-15

Standing Single-arm Cable Flyes (y-stack):
10×15-15-15

Flat KB Squeeze Press:
53×15-15-15

Skull Crushers:
25×20-20-20-20-20

OH EZ Extensions:
25×20-20-20

Rope Pushdowns (y-stack):
20×20-20-20

Underhand Pushdowns (y-stack):
20×20-20-20

Single-arm Crossover Tricep Extensions (y-stack):
10×20-20

Duration: 30 minutes

2/27 – Upper – Deload

Just a quick deload session before taking a few weeks off.

Bicep Curl Machine * Reverse Bicep Curl Machine:
×25*25
×25*25
×25*25

Pec Flye Machine:
×25-25-25

Rear Delt Flye Machine: 
×25-25-25

Seated Chest Press Machine: 
×25-25-25

Seated Shoulder Press Machine: 
×25-25-25

Standing Single-arm Cable Flyes: 
×25-25-25

Wide-grip Pulldown: 
×25-25-25

Seated Cable Row: 
×15-15-15

BB Rows: 
×15-15-15

Single-arm Cable Crossover Extension: 
×25-25-25

Rope Pushdown: 
×25-25-25

Duration: 30 minutes

1/6 – Squat/Core – Deload

First time doing Zerchers since May ’21 – felt good.

Seated Leg Extension:
100×10-10-10-10-10-10-10-10-10-10

KB Goblet Squat:
53×10
53×10
53×10

KB OH Squats:
25 ×10
25 ×10
25 ×10

ATG Zercher Squat (starting from the floor) * Shrugs:
135×10*10
225×5*10
225×5*10
225×5*10

KB Around-the-worlds:
44×20
44×20
44×20

Bent-over Lat Pushdowns:
20×15
30×15
30×15

Band Pull-Aparts:
×25-25-25

Duration: 29 minutes

1/5 – Bench – Deload

OH Extensions:
25×30

Halos:
25×40

Bench Press:
45×20
135×10
185×10
185×10
185×10

Incline Bench Press:
45×20
135×10-10-10

High Incline Bench Press:
135×10-10-10

Military Press:
135×10-10-10

EZ OH Extensions:
25×20-20-20

Seated Tricep Pushdown Machine:
50×20-20-20

DB Hammer Curls:
15×20-20-20

Seated Cable Row (two handles):
50×15-15-15-15-15

Band Pull-Aparts:
×25-25-25

Duration: 35 minutes

1/4 – Back/Biceps – Deload

Band Pulldown – underhand * shoulder width * btn (dowel):
green ×15*15*15
green ×15*15*15
green ×15*15*15
green ×15*15*15
green ×15*15*15

Band Bicep Curl * Reverse Band Bicep Curl * Single-Arm Band Curl (dowel):
red ×15*15*15
red ×15*15*15
red ×15*15*15

Band Hammer Curls:
red ×15-15-15

Single-arm OH Band Curl (body angled away):
red ×15-15-15

Duration: 15 minutes

1/3 – Deadlift – Deload

Workout at home due to weather.

KB RDL * Shrugs:
106×10*10
106×10*10
106×10*10
106×10*10
106×10*10

KB SLDL:
106×10-10-10-10-10

Single-leg Lying Band Hamstring Curl:
red ×10-10-10-10-10-10-10-10-10-10

Lying Band Reverse Squat:
red×10-10-10-10-15

Standing Band Rows (dowel, various grips):
green ×15-15-15-15-15

KB Suitcase Carry:
106×50 steps
106×50 steps
106×50 steps
106×50 steps

Band Pull-Aparts:
×25-25-25

Duration: 27 minutes

1/2 – Bench – Deload

Seated Chest Press Machine:
30×15-15-15-15-15

Seated Pec Flye Machine:
50×15-15-15-15-15

Seated Shoulder Press Machine:
30×15-15-15-15-15

Flat DB Bench * Flat DB Squeeze Press:
25×20*20

Incline DB Bench * Incline DB Squeeze Press:
25×20*20

High Incline DB Bench * High Incline DB Squeeze Press:
25×20*20

Decline DB Bench * Decline DB Squeeze Press * Decline Flyes:
25×20*20*20

Seated Cable Row (wide neutral grip):
50×15-15-15-15-15

Side Laterals:
15×15-15-15

Reverse CG Bench*CG Bench:
45×20*20

JM Press*Wide-grip Bench Press:
45×20*20
45×20*20

Band Pull-Aparts:
×25-25-25

Duration: 30 minutes

10/24 – Bench – Deload

Seated Chest Press Machine:
30×15-15-15-15-15

Seated Pec Flye Machine:
50×15-15-15-15-15

Seated Shoulder Press Machine:
30×15-15-15-15-15

Flat DB Bench * Flat DB Squeeze Press:
20×20*20

Incline DB Bench * Incline DB Squeeze Press:
20×20*20

High Incline DB Bench * High Incline DB Squeeze Press:
20×20*20

Decline DB Bench * Decline DB Squeeze Press * Decline Flyes:
20×20*20*20

Seated Cable Row (wide neutral grip):
50×15-15-15-15-15

KB Side Laterals (straight arms, kb held straight out):
10×15-15-15

Band Pull-Aparts:
×25-25-25

Duration: 29 minutes