Rocking Rope Pushdowns:
40×50
Bench Press (60%):
135×10
155×3
185×3
185×3
185×3
185×3
185×3
185×3
185×3
185×5
Standing Military Press:
135×8
185×8
185×8
185×8
Inverted BB Rows:
×27
×13
×11
Seated Tricep Pushdown Machine:
100×50
Dips:
×10
×10
DB Hammer Curls:
30×10
40×10
40×10
OH KB Press:
70×6
88×6
Single-arm Rope Hammer Curl (using seated cable row):
20×10
30×10
40×10
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes
CG Pulldown:
100×12
150×10
200×8
250×6-150×10-50×15
Shrugs:
225×10
315×10
405×10
495×10
495×10
Reverse DB Curls:
20×15
20×15
20×15
Alternating DB Curls:
40×12
50×8
55×6
Seated Reverse Bicep Curl Machine:
30×15-15-15
Seated Bicep Curl Machine:
50×15-65×15-65×13
DB Waiter Curls:
65×12
75×9
75×8
Incline DB Curls:
30×6
30×6
30×6-20×10
DB Preacher Curls:
30×10
30×10
30×10
Duration: 45 minutes
Weak deads.
Conventional Deadlift:
135×10
225×5
315×3
405×1
495×1
585×1
585×2
525×3
SLDL:
315×5
315×5
315×5
45-degree Hypers (btn):
+15×10
+15×10
+15×10
Lying Hamstring Curls:
60×10
80×10
90×10
90×10
90×10
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Decent pressing; no elbow issues.
V-bar Pushdown:
40×50
DB Kickbacks:
25×20-20-20
Bench Press:
45×20
135×10
165×5
195×3
225×1
255×1
285×1
305×1
275×3
Incline DB Bench:
55×8
55×10
55×10
55×10
55×10
Lying Tricep Extension:
25×12
35×12
45×12
55×12
55×12
KB Side Laterals (straight arms, kb held straight out):
20×20
20×16
20×15
BB Rows (shoulder-width overhand grip):
185×12
185×12
185×12
185×12
185×12
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes