Category: Bodybuilding

10/23 – Shoulders/Arms

Quick and easy deload at home.

Strict Single-arm OH KB Press:
53×10
53×10
53×10
53×10
53×10
53×10

Standing Military Press (dowel):
purple ×30

Ultra-wide BTN Standing Military Press (dowel):
purple ×30

Straight-arm Side Laterals (superset with rear laterals):
reds ×30

Rear Laterals:
reds ×30

Front Laterals (dowel):
reds ×30

Curls (dowel – close, reverse, wide grips):
reds ×25-25-25

Pushdowns (dowel – wide, underhand, close, oh extension):
purple ×25-red ×25-purple ×25-red ×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 15 minutes

10/22 – Quads/Back

Nice deload session.

Squats (feet together – shoulder width – wide):
225×10-10-10

Zombie Front Squats:
135×30

Seated Leg Extensions:
100×100

Wide-grip Shrugs:
225×25
225×25

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

Pulldowns (overhand grip):
100×30

Hammer Chins:
×15

Hanging Scapular Retractions:
×15

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 25 minutes

10/21 – Arms – Deload

Exercises superset, no rests between rounds.

Preacher Curls:
45×10
45×10
45×10
45×10
45×10

Wide-grip Preacher Curls:
45×10
45×10
45×10
45×10
45×10

DB Hammer Curls (last 5 reps held for 2 count @ top):
20×20
20×20
20×20
20×20
20×20

OH BB Extensions:
45×10
45×10
45×10
45×10
45×10

V-bar Pushdowns:
40×20
40×20
40×20
40×20
40×20

Single-arm Underhand Pushdowns:
10×20
10×20
10×20
10×20
10×20

Duration: 16 minutes

10/20 – Push – Deload

Good deload.

Flat DB Bench:
50×50-30×50

Incline DB Bench:
30×50-20×25

CG Bench Press:
135×25
135×25 (reverse grip)

JM Press:
45×25
45×25

Flat DB Flyes:
20×50

Cable Crossovers (low, high):
40×50-20×50

Rope Pushdowns:
30×100

Seated Tricep Pushdown Machine:
100×50

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 26 minutes

10/19 – Pull – Deload

Nice intense deload session.

Deadlift:
225×50

BB Row:
135×25 (overhand)
135×25 (underhand)

Hang Power Cleans:
135×15

BTB Shrugs:
135×50

Lying Hamstring Curl:
50×50

GHR (4/2):
×30

Seated Hamstring Curl:
50×50

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

Pulldown Machine (neutral):
50×50

Pulldown Machine (overhand):
50×50

Straight-bar Lat Pushdowns (strict form):
50×50

Standing Cable Curls (close grip – shoulder width – v-bar-grip, different grip each dropset):
40×35-35-50

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 40 minutes

10/16 – Shoulders/Arms

Good session.

@ gym
Strict Single-arm OH KB Press:
62×10
62×10
88×5
88×5
106×4 (PR)
106×4 (PR)
88×5
88×5
62×10
62×10

Standing Military Press:
185×5
185×5
185×10

Ultra-wide BTN Standing Military Press:
45×12
45×12
45×12
45×12
45×20

Straight-arm Side Laterals (superset with rear laterals):
20×10
20×10
20×10

Rear Laterals:
40×10
40×10
40×10

Iron Cross Laterals:
20×10
20×10
20×10

EZ Curls (close, regular, wide grips):
45×12-12-12
45×12-12-12
45×15-15-15

Seated Tricep Pushdown Machine (superset with pushdowns):
235×10
235×10
235×10
235×10
235×12

Wide-grip Pushdowns:
100×15-90×15-80×15-70×15-60×15-50×20

DB Forearm Curl:
15×50
30×25

Reverse DB Forearm Curls:
15×25
30×10-10×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 50 minutes

10/15 – Quads/Back

Squats feeling good. Dabbled with a few heavier singles to get a feel for the weight.

@gym
Squats (shoulder width stance):
135×10
225×10
255×10
285×10
315×10
365×1
385×1
405×1

Single-leg Extensions:
50×12
50×12
50×12
50×12
50×12
50×12
235×10 (both legs – toes out)
235×10 (both legs – neutral)
235×10 (both legs – toes in)

Wide-grip Shrugs:
225×10
275×10
315×10
365×10
405×10
495×10-405×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
170×15
180×15
190×15

Pulldowns (overhand grip):
180×10
180×10
180×10

Hammer Chins:
×12
+10×12
+20×12

Hanging Scapular Retractions:
×12
+10×12
+20×12

Hanging Knee Lifts:
×25
×25

Standing Rope Cable Crunches:
80×25 (wide stance)
60×25 (narrow stance)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 50 minutes

10/14 – Arms

Exercises superset, 30s rests between rounds.

@ gym
Preacher Curls:
65×12
65×12
65×12
65×12
65×20

Wide-grip Preacher Curls:
65×12
65×12
65×12
65×12
65×12

DB Hammer Curls (last 5 reps held for 2 count @ top):
30×20
30×20
30×20
30×20
30×30

OH DB Extensions:
55×20
55×20
55×20
55×20
55×30

V-bar Pushdowns:
90×20
90×20
90×20
90×20
100-110-120-90-80-70×10-200×4

Duration: 19 minutes

10/13 – Push

Solid. Took it slightly easier on the triceps since the elbows are a tiny bit achy.

@ gym
Flat DB Bench:
30×15
50×12
70×10
90×8
110×8
90×10
70×12

Incline DB Bench:
40×12
60×12
60×12
60×12
40×20

CG Bench Press:
135×10
155×10
175×10-155×10-135×10

JM Press:
45×20
65×20
65×20
45×30

Flat DB Flyes:
40×15-15-15

Cable Crossovers (low, high):
90×15-40×15
90×15-40×15
90×15-40×15
90×15-40×20

Rope Pushdowns:
60×15-15-15-15-20

Seated Tricep Pushdown Machine:
235×6-6-6-6-7

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 43 minutes

10/12 – Pull

More intensity.

@ gym
SLDL:
225×10
245×10
265×10
285×10
315×10

BB Row (underhand):
225×6
225×6
225×6
225×6
225×6

Hang Power Cleans:
225×3
225×3
225×3

BTB Shrugs:
245×10
245×10
245×10
245×10
245×10

Lying Hamstring Curl:
70×12
90×12
120×12

GHR (3/2):
×10
×10
×10

Seated Hamstring Curl:
115×12
130×12
130×12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
100×12
100×12
100×12

BTN Pulldowns:
200×6
210×6
210×6

CG Pulldowns (superset with pushdowns):
250×6
250×6
250×6

Straight-bar Lat Pushdowns (strict form):
100×12
100×12
100×12

Standing Cable Curls (close grip – shoulder width – v-bar-grip, different grip each dropset):
100×8-8-8
100×8-8-8
100×8-8-8
100×12-12-12

Standing Rope Cable Crunches:
100×25
120×25

Hanging Knee Raises:
×25
×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 63 minutes