Fast and easy.
Incline Bench Press (training max: 310):
155×10
155×10
155×10
155×10
155×10
Flat DB Bench Press:
50×10
50×10
50×10
Flat DB Squeeze Press:
50×10
50×10
50×10
25×10
25×10
25×10
Flat DB Flyes:
25×10
25×10
25×10
CG Bench Press:
135×10
135×10
135×10
Cable Crossovers:
20×10
20×10
20×10
20×10
20×10
OH Rope Extensions:
30×12
30×12
30×12
Single-arm Rope Extensions:
30×12
30×12
30×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 25 minutes
10/10. Been a few months since I’ve pulled sumo and they felt great. Nice and quick.
Deadlift:
135×5
225×5
315×3
405×1
495×1
585×1
675×1
Rope Face-Pulls:
30×12
30×12
30×12
30×12
30×12
Lat Pushdowns:
30×12
30×12
30×12
30×12
30×12
CG Pulldown:
75×12
75×12
75×12
75×12
75×12
Hammer Chins:
bw ×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 25 minutes
Nice deload.
Seated Shoulder Press Machine:
50×12
50×12
50×12
50×12
50×12
Seated OH DB Presses:
30×12
30×12
30×12
30×12
30×12
Strict L-Laterals:
15×12
15×12
15×12
Strict Laterals (elbows locked):
15×12
15×12
15×12
Rear Delt Flye Machine:
50×12
50×12
50×12
50×12
50×12
OH BB Extensions:
45×12
45×12
45×12
Seated Tricep Extension Machine:
50×12
50×12
50×12
Cable Pushdowns:
30×12
30×12
30×12
Underhand Cable Pushdowns:
30×12
30×12
30×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 15 minutes
Good deload.
DE ATG Squat (high-bar):
225×3
225×3
225×3
225×3
225×5
Zombie ATG Front Squat:
225×3
225×3
225×3
Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×15
Seated Leg Extensions:
157×12
157×12
157×12
157×12
157×12
DB Shrugs:
50×20
50×20
50×20
BB Curls:
45×12
45×12
45×12
45×12
45×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes
9/10. Pretty nice deload.
DB Bench:
55×12
55×12
55×12
Neutral-grip DB Bench:
55×12
55×12
55×12
Flat DB Squeeze Press:
55×12
55×12
55×12
55×12
55×12
55×12
Flat DB Flye:
35×12
35×12
35×12
Incline DB Flye:
35×12
35×12
35×12
Incline DB Squeeze Press:
35×12
35×12
35×12
Pec Flye Machine:
60×12
60×12
60×12
60×12
60×12
Cable Crossovers:
30×12
30×12
30×12
30×12
30×12
Upwards Cable Crossovers:
20×12
20×12
20×12
20×12
20×12
OH Rope Extensions:
30×12
30×12
30×12
30×12
30×12
Rope Pushdowns:
30×12
30×12
30×12
30×12
30×12
Underhand Pushdowns:
30×12
30×12
30×12
30×12
30×12
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes
Nice deload.
BTN Pulldowns:
×12 ×3
WG Pulldowns:
×12 ×3
CG Pulldowns:
×12 ×5
Seated Lat Row (neutral grip):
×12 ×3
Seated Lat Row:
×12 ×3
Lying Leg Curl:
×12 ×5
Cable Abduction:
×12 ×3
Rope Hammer Curls:
×12 ×5
Single-arm Cable Curls:
×12 ×5
OH Cable Curls:
×12 ×3
Band Pull-Aparts:
red ×25 ×3
Duration: 30 minutes
Quick light, deload session.
OH DB Presses:
×12 ×3
Strict L-Laterals:
×12 ×3
Rear Delt Flye Machine:
×12 ×3
Rear Delt DB Laterals:
×12 ×3
Front BB Lateral Raises:
×12 ×3
OH Rope Extension:
×12 ×3
Single-arm Cable Extensions:
×12 ×3
Cable Pushdowns:
×12 ×3
Wide-grip Pushdowns:
×12 ×3
Cable Face Pulls:
×12 ×3
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 18 minutes
Nice lower deload.
ATG Zombie Front Squats:
135×10
225×5
225×5
225×5
Paused ATG Squat (high-bar):
225×3
315×3
405×3
Seated Leg Extension:
125×10
125×10
125×10
125×10
125×10
Lying Leg Curl:
50×10
50×10
50×10
50×10
50×10
Standing Cable Abduction:
20×10
20×10
20×10
Seated Bicep Curl Machine:
50×10
50×10
50×10
Seated Bicep Reverse Curl Machine:
37×10
37×10
37×10
DB Curl:
20×10
20×10
20×10
DB Hammer Curl:
25×10
25×10
25×10
Seated DB Shrugs:
40×10
40×10
40×10
40×10
40×10
40×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
Quick upper body workout.
Strict Military Press:
45×20
65×10
85×10
105×10
125×10
145×30
Arnold Presses:
40×10
40×10
40×10
Rear Laterals:
40×10
40×10
40×10
Bench Press:
135×10
155×10
175×10
CG Bench Press:
135×10
155×10
175×10
Cable Crossovers:
30×10
30×10
30×10
30×10
30×10
Pec Flye Machine:
70×10
70×10
70×10
70×10
70×10
OH Rope Extensions:
30×10
30×10
30×10
Single-arm Cable Pushdowns:
20×10
30×10
30×10
Dips:
bw ×10
bw ×10
bw ×10
Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes
Back is achy/feeling off so I skipped deads and did a low-intensity session.
Extra-close CG Pulldown (long rom):
150×6
150×6
150×6
150×6
150×6
Rope Face Pulls:
80×12
80×12
80×12
Wide-grip Lat Pushdowns:
75×12
75×12
75×12
Rope Cable Hammer Curls:
40×12
40×12
40×12
Single-arm Cable Curls:
20×12
20×12
20×12
Seated Leg Extensions:
165×12
165×12
165×12
165×12
165×12
165×12
165×12
165×12
Lying Leg Curls:
100×10
100×10
100×10
100×10
100×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 30 minutes