Category: Bodybuilding

Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
80×20

Flat DB Flyes:
45×15-15-15

Incline DB Bench:
45×20
45×20
45×20
45×20
45×20

Incline DB Flyes:
25×20-20-20

Upwards Cable Crossovers:
20×20-20-20

Flat DB Pullovers:
45×15-15-15

Flat DB Squeeze Press:
50s ×15
50s ×15
50s ×15

JM Press:
45×20-20-20

Rope Pushdowns:
70-60-50-40×10-30×30

Seated Tricep Pushdown Machine:
235×5-5-5-5-5

BB Forearm Curls:
35×25

Reverse BB Forearm Curls:
35×25

Band Pull-Aparts:
×25-25-25-25

Duration: 47 minutes

Conventional Deadlift (3’s @ 600):
135×10
225×5
315×5
420×3
480×3
540×4

Deadlift:
315×6
315×6
315×6

SLDL:
315×10
315×10
315×10

BB Row (wide overhand):
225×6
225×6
225×6

GHRs (4-2):
×12-12-12

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Seated Calf Raise:
90×30-45×30

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
110×15
110×15
110×15

BTN Pulldowns (held @ bottom):
100×15
100×15
100×15

CG Pulldowns (superset with pushdowns, held @ bottom):
100×15
100×15
100×15

Rope Lat Pushdowns (two ropes, strict form):
110×15
110×15
110×15

Standing BB Curls (various grips):
35×25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 65 minutes

Cable Side Laterals (superset with rear laterals):
20×12
20×12
20×12

Cable Rear Laterals:
20×12
20×12
20×12

BB Front Lateral Raises:
45×12
45×12
45×12

Ultra-wide BTN Standing Military Press:
65×12-12-12-12-20

Strict Military Press:
135×10
185×5
235×5
255×5
275×2

Seated DB Press:
55×15
75×12
95×10
45×15
45×15

EZ Curls (close, regular, wide grips):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12

Pushdowns:
100-90-80-70-60-50-40-30-20-10×12

Seated Tricep Pushdown Machine:
145-130-115-100-85-70-55-45-35-25×12

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

Easy squats, some reps paused. Felt good to crank out some zerchers again.

Squats (high bar, 5’s @ 470):
135×10
225×5
285×5
335×5
375×5

ATG Zercher Squats:
225×10
225×10
225×10

Leg Extensions:
140×10-10-10-10-10
115×10-10-10-10-10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
200×15
200×15
200×15
100×30

Pulldowns (wide, overhand grip):
150×12
150×12
150×12
80×20

Hammer Chins (narrow, medium, wide grips):
×10-10-10

Hanging Scapular Retractions:
×10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes

Flat DB Flyes:
45×15-15-15

DB Pullovers:
45×12-12-12

Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
80×15

Incline DB Bench:
45×20
65×15
85×12
85×12
65×15

Incline DB Flyes:
25×15-15-15

Cable Crossovers:
50×15-15-15

JM Press:
45×20-20-20-20-20

Rope Pushdowns:
50×15-15-15-15-15

Seated Tricep Pushdown Machine:
50×15-15-15-15-15

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

Feels good to be back after a week of rest.

Conventional Deadlift (5’s @ 600):
135×10
225×5
360×5
420×5
480×6

Deadlift:
315×5
315×5
405×5

SLDL:
315×5-5-10

BB Row (various overhand grips):
185×10-10-10-10-10

Lying Hamstring Curl:
80×12-12-12-12-12

Seated Hamstring Curl:
80×12-12-12-12-12

Rope Face Pulls (two ropes, Y stack, #6, superset with pushdowns):
60×15
60×15
60×15

Straight-bar Lat Pushdowns (strict form, Y stack):
60×15
60×15
60×15

BTN Pulldowns (superset with cg pulldowns):
120×12
120×12
120×12

CG Pulldowns (superset with pushdowns):
120×12
120×12
120×12

Preacher Curls (full rom, top half, bottom half, full rom):
25×50-50-50-50

Band Pull-Aparts:
×25-25-25-25

Duration: 55 minutes