2/8/21
DE upper
Speed bench
160x5x10
CG bench
165x29
DB rollbacks
5x10
Pec slides
3x10
2/9/21
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Concentration hammer curls / Incline EZ extension
4x10 / 4x10
Superset:
Reverse grip BB curls / Seated BB wrist curls
4x8 / 4x10
2/10/21
Max effort lower
2ā block deadlift
155/245/315/405/500/525x1
Ab wheel
+55x10x4
GHR
4x8
2/11/21
Max effort upper
Spoto press
+Monster mini bands
135/155/160/175/190/205x1(PR)
100x17
Bench Lockouts
155/245/315/365/385x1
BB floor extension
10x10
Yates rows
245x6x3
2/13/21
Bench assistance
Superset:
BB preacher curls / One arm cable pushdown
85x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Concentration hammer curls / Incline EZ extension
4x10 / 4x10
Superset:
Reverse grip BB curls / Standing BB wrist curls
4x8 / 4x10
2/15/21
DE upper
Speed bench
180x5x9
Bench dips
4x20
CSDB row
50x30x3
CSBB row
155/205/225/245/245/245x6
One arm band pushdown
1x100
2/16/21
Bench assistance
Superset:
BB preacher curls / One arm cable pushdown
85x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Concentration hammer curls / Incline EZ extension
4x10 / 4x10
Superset:
Reverse grip BB curls / Standing BB wrist curls
4x8 / 4x15
2/17/21
Max effort lower
Band squats
+Strong bands
185/205/225/245/275/300/325/335x1(HPR)
155x20
Ab wheel
+55x10x4
GH
4x8
RH
3x25
2/19/21
Max effort upper
Spoto press
+mini bands
135/155/160/175/190/205x1
Bench dips
4x20
CSBB row
155/205/225/245/245x6
One arm band pushdown
1x100
2/20/21
Bench assistance
Superset:
Preacher BB curls / One arm cable pushdown
85x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Concentration hammer curls / Incline EZ extension
4x10 / 4x10
Superset:
Reverse grip preacher BB curls / Standing BB wrist curls
4x8 / 4x10
2/21/21
DE lower
Speed squats
205x5x9
Kneeling squats
315x10x2
Ab wheel
+55x10x4
GHR
4x8
2/22/21
Bench assistance
Shoulder circles
4x40
CSDB row
50x30x3
BB shrugs
315x20x3
Lateral raise
1x100
Wide grip extensions
95x8x4
CSBB row
245x6x6
2/23/21
Bench assistance
Superset:
BB curls / One arm cable pushdown
96x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Concentration hammer curls / Bench dips
4x10 / 4x20
Superset:
Reverse grip preacher BB curls / Standing BB wrist curls
4x8 / 4x15
2/24/21
Max effort lower
4ā block deadlift
+Average bands
155/180/265/295/365/395/440/470x1(PR)
Band trunk twist
4x10
Kneeling squats
315x10x3
RH
3x25
GHR
4x8
2/26/21
Bench assistance
Shoulder circles
4x40
CSDB row
50x30x3
BB shrugs
315x20x3
Lateral raise
1x100
Wide grip extensions
95x8x4
CSBB row
245x6x6
2/28/21
DE lower
Speed squats
225x5x8
Speed deadlift
295x1x6
Band pulldown abs
3x20
GHR
4x8
3/1/21
DE upper
Speed bench
180x5x9
Bench lockouts
315x5x3
CSBB row
225x15x3
Underhand reverse fly
3x25
Isolated kickbacks
3x30
3/2/21
Bench assistance
Superset:
One arm cable pushdown / Bench dips
4x8 / 4x10
Superset:
One arm reverse grip pushdown / Bench dips
4x8 / 4x10
Superset:
Isolated kickbacks / Bench dips
4x12 / 4x10
Superset:
Standing BB wrist curls / Seated BB wrist curls
115x10x4 / 95x10x4
3/3/21
Max effort lower
Squats
225/245/275/305/325/350/365/380x1
225x20
Kneeling squats
315/365/385x5
RH
3x25
Band pulldown abs
3x30
GHR
4x8
3/5/21
Max effort upper
2 Board press
205/225/250/270/290/300x1
Wide grip bench
3x10
Front raise
3x10
Lateral raise
3x10
Cable reverse fly
3x10
Band pushdown
1x50