GHRs (4-2):
bw×10-10-10-10-12
SLDLs (conventional superset with sumo):
135×5-5
225×3-3
315×3-3
405×3-3
455×3
Lying Hamstring Curl:
80-100-120-140×10-160×7-100-80×10
Seated Hamstring Curl:
80-100-100-100-80-50×10
Seated Lat Pulldown Machine:
50-80-110-140-170-110-80×10
Seated Lat Row Machine:
50-80-110-140-110-80×10
Rope Face Pulls:
200×10-10-10-10-10
Straight-bar Lat Pushdowns (strict form):
110-130-150-110-90×10
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes
Seated Pec Flye Machine:
40-50-65-80-95-110-125-140-155×10 (low)
80-95-110-125-140-155×10 (mid)
80-95-110-125-140-155×10 (high)
Seated Chest Press Machine:
80×10-110×8-140×6-170×5-200×5-230×5(low seat/incline)
80×10-110×8-140×6-170×5-200×5 (mid seat)
80×10-110×8-140×6-170×5-200×5 (high seat/decline)
Preacher Curls (close, regular, wide grips):
25×25-25-25
Seated Bicep Curl Machine:
30-40-50-65-80-65-50-40-30×10
Seated Bicep Curl Machine (hammer grip):
35×10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25
Duration: 30 minutes
Seated Shoulder Press Machine:
30-40-50-65-80-95-80-65-50-40-30×10
Seated Shoulder Press Machine (neutral grip):
30×10-10-10-10-10-10
L-Side Laterals (superset with laterals):
20×10
20×10
20×10
Rear Laterals:
20×10
20×10
20×10
Front BB Raises:
45×10
45×10
45×10
Rear Delt Flye Machine:
30-40-50-65-80-95-110-125-140-155-170-185-200×10
Tricep Pushdown Machine:
50-65-80-95-110-125-140-155-170-185-200×10
Rope Pushdowns:
30-50×25
V-bar Pushdowns:
50-70×25
Underhand Pushdowns:
30-50-70×10
Band Pull-Aparts:
×25-25-25-25
Duration: 43 minutes
Fast squats.
DE ATG Squats (high bar):
135×10
225×2
245×2
265×2
285×2
305×2
325×2
345×2
365×2
385×2
405×2
425×2
Leg Extensions
115-145-175-205-235×10-115×10-10-10-10-10
CG Pulldowns (strict):
100×10-10-10-10-10-10-90-80-70-60-50×10
DB Shrugs:
50×10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25
Duration: 43 minutes
Seated Pec Flye Machine:
40-50-65-80-95-110-125×10 (low)
40-50-65-80-95-110-125×10 (mid)
40-50-65-80-95-110-125-140×10 (high)
Seated Chest Press Machine:
30-40-50-65-80-95-110-125-140-155×10 (low seat/incline)
30-40-50-65-80-95-110-125-140-155×10 (mid seat)
30-40-50-65-80-95-110-125-140-155×10 (high seat/decline)
Seated Bicep Curl Machine:
30-40-50-65-50-40-30×10
Seated Bicep Curl Machine (hammer grip):
30×10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25
Duration: 35 minutes
SLDLs (conventional superset with sumo):
135×5-5
225×5-5
315×5-5
405×5-5
GHRs (4-2):
bw×10-10-12
Lying Hamstring Curl:
80-100-120-140-100-80×10
Seated Hamstring Curl:
80-100-100-100-80×10
Seated Lat Pulldown Machine:
50-80-110-140-170-110-80×10
Seated Lat Row Machine:
50-80-110-140-110-80×10
Rope Face Pulls:
170-200-200-200-200×10
Straight-bar Lat Pushdowns (strict form):
110-130-150-110-90×10
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes