Month: November 2021

Bulgarian Split Squats:
bw ×10-10-10-10-10-10-10-10-10-10

Leg Extensions:
80×10-10-10-10-10-10-10-10-10-10

Halos (holding plate):
25×20

Ultra-wide BTN Press:
45×25-25

Military Press:
135×10-10-10-10

Reverse Side Laterals (superset with rear laterals + front laterals + front raises):
15×10
15×10
15×10

Rear Laterals:
15×10
15×10
15×10

DB Reverse Front Lateral Raises:
15×10
15×10
15×10

Front DB Raises (to overhead, locked arms):
15×10
15×10
15×10

Strict Side Laterals:
15×10-10-10

Rope Face Pulls (pulling to chest, single rope):
50×15-15-15-15-15

Seated Pulldown Machine:
50×10-10-10-10-10

Chins/Pull-ups:
bw ×10-10-10

Preacher Curls:
35×10
35×10
35×10
35×10
35×30

Alternating DB Curls (opposite arm held @ middle of rom):
15×10
15×10
15×10
15×10
15×10

DB Hammer Curls:
15×10
15×10
15×10
15×10
15×10

V-bar Pushdowns:
50×10
50×10
50×10
50×10
50×30

OH Plate Extensions:
25×30

Band Pull-Aparts:
×25-25-25-25

Duration: 44 minutes

Flat DB Flyes:
40×10-10-10

Flat DB Bench:
40×10-10-10

Flat DB Squeeze Press:
40×10-10-10

Incline DB Flyes:
30×10-10-10

Incline DB Bench:
30×10-10-10

Incline DB Squeeze Press:
30×10-10-10

Flat DB Pullovers:
20×30

Ultra-wide Bench Press:
45-95-135-135-95-95×15

Seated Pec Flye Machine:
100×10-10-10-10-10

Cable Crossovers:
50×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 23 minutes

Seated Cable Row:
100×10-10-10-10-10

Lying Hamstring Curl:
50×10-10-10-10-10

Seated Hamstring Curl:
50×10-10-10-10-10

Rope Face Pulls (two ropes, #18):
50×10-10-10-10-10

V-bar Lat Pushdowns (strict form):
50×10-10-10-10-10

Wide-grip Pulldowns:
100×10-10-10-10-10

CG Pulldowns:
100×10-10-10-10-10

Preacher Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom):
25×25-25-25-25-25-25-25

OH Rope Extension:
30×30

V-bar Pushdowns:
50×30

Bench Dips:
bw ×30

Band Pull-Aparts:
×25-25-25-25

Duration: 24 minutes