Arms
CGB
-135 x6
-185 x6
-205 x5
-225 x2
Incline db curls
-35 x6
-40 x6
-50 x6
Hammer curls
-65 x6
-50 x7
-40 x9
Cable pushdown
-100 x6
-60 x14
BB Skull crusher
-45 x15
-65 x12
-75 x12
EZ bar curl
-60 x10
Legs
Squat
-135 x6
-225 x6
-275 x3
-285 x4
GHR
-bw x6
-bw x6
-bw x7
Seated leg curl
-70 x10
-95 x8
-70 x8 partial x6
Smith front squat
-105 x10
-155 x6
Leg Extension
-90 x20
Seated calf raise
-90 x8
-135 x6
-170 x5
core work
Chest/Shoulders
531 Incline bench
-135 x5
-170 x5
-190 x3
-210 x4
HS Overhead press
-190 x6
-230 x6
-255 x5
DB Press
-90 x6
-75 x9
-55 x12
DB lateral raise
-45 x6
-45 x6
-45 x7
Incline band fly
12 x2
DB Rear delt raise
-20 x12
-35 x8
Back
HS Row
-90 x12
-180 x10
-230 x6
-140 x9
pullup bw x17
palms in bw x10
chin up bw x10
pullup bw x9
palms in bw x7
chinup bw x9
HS Shrug
-380 x6
-360 x7
-270 x8
Reverse Hyper
-bw x12
-25 x10
-50 x10
Arms
Incline db curl
-30 x8
-40 x6
-55 x5
Hammer curl
-70 x6
-55 x8
-40 x10
BB Skull Crusher
-45 x12
-75 x10
-95 x10
Cable pushdown
-100 x6
-80 x7
-60 x10
-40 x10
-20 x14
Dips
bw x6 x3
some core work
Chest/Shoulders
531 Incline
deload
-135 x5 x3
HS Overhead press
-190 x6
-230 x6
-260 x6
Incline db press
-60 x10 x3
DB Lateral Raise
-20 x15 x2
-20 x18
1 arm rear delt fly
-40 x10
-45 x8
-25 x14
HS straight leg calf
-200 x10
-290 x10
-380 x8
-430 x5 x2
Back
Pullup bw x18
palms in bw x10
chinup bw x11
pullup bw x11
palms in bw x9
chinup bw x10
HS Row
-90 x10
-180 x8
-235 x4
Rackpull
-135 x6
-225 x6
-315 x3
-185 x8
HS Seated shrug
-115 x12 x3
Seated calf raise
1 leg at a time
-45 x8
-55 x6
-65 x6
Arms
incline db curl
-25 x8
-35 x8
-45 x7
-35 x6
-25 x10
hammer curl
-70 x6
-50 x6
-35 x9
dip machine
-90 x10
-120 x10
-160 x9
-180 x11
cable overhead extension
-80 x10
-70 x9
Cable pushdown and cable curls (3 sets)
Legs
Squat
-135 x10
-225 x8
-275 x4
-295 x2
-135 x15
GHR
-bw x8
-bw x6
-bw x6
split squat
-50 x8
-30 x8
Leg Extension
-120 x20
-90 x15
Seated Leg Curl
-90 x8 x2
ab wheel rollouts
Chest/Shoulders
531 Incline bench
-150 x5
-170 x5
-195 x7
HS Overhead press
-100 x10
-190 x8
-240 x6
-190 x7
DB Press
-85 x6
-70 x9
-70 x9
DB Lateral Raise
-30 x15 x2
-30 x18
Band incline flies
3 x12
Facepulls 3 x15
Back
HS Row
-90 x12
-180 x10
-235 x6
Pullups
-bw x15
-bw x11
-bw x9
HS Shrug
-205 x10
-295 x8
-385 x7
Reverse Hyper
-bw x12
-20 x10
-30 x8
-bw x9
Cable Rows
-150 x10
-100 x12 (focus on squeezing my back)
Cable pulldown
-130 x10
-160 x8
Legs/Arms
Superset
db split squat and leg extension
-le 45 x15
-ss bw x10
-le 80 x15
-ss 15’s x10
-le 105 x12
-ss 25’s x8
-le 130 x10
-ss 30’s x7
Seated leg curl
-80 x10
-105 x8
-120 x8 dropset 1.5rep 45 x9
Incline db curl
-30 x10
-40 x8
-50 x7
Hammer curl
-75 x4
-50 x8
-40 x9
Dip machine
-80 x10
-130 x10
-180 x9
-180 x8
Overhead cable extension
-70 x10
-70 x9
-70 x11
Chest/Shoulders
531 Incline
-135 x5
-160 x3
-185 x3
-205 x3
HS Overhead press
-190 x8
-240 x8
-190 x9
DB Press
-85 x8
-70 x10
-70 x9
DB Lateral raise
-35 x15
-35 x12
-35 x12
Machine fly strive
-70 x10
-90 x10
-95 x8
Facepull
-80 x10
-100 x10
-60 x20
3 sets for extra biceps
Legs
Squat
-135 x8
-185 x6
-225 x4
-275 x3
-300 x2
GHR
-bw x8
-bw x6
-bw x7
Seated leg curl
-80 x10
-105 x8
-130 x6
-45 x7 (1.5s)
HS Unilateral Leg press
-135/side x20
-180/side x12
Leg Extension
-90 x20
HS Straight leg calf
-200 x10
-290 x10
-380 x7
-400 x5
Back
HS Row
-90 x10
-140 x10
-180 x8
-240 x6
Pullups
-bw x10 x4
HS Shrug
-205 x8
-295 x8
-405 x5
-115 x10
Reverse hyper
-bw x6 x3 - lower back has been sore so taking it easy
core work
Arms
Close Grip Bench
-135 x8
-165 x8
-185 x6
1 arm cable overhead extension
-20 x10
-30 x8
-20 x10
2 arm 50 x8
Dip Machine
-150 x10
-180 x9
-200 x6
Incline db curl
-30 x8
-45 x7
-60 x3
-35 x6
Cable pinwheel
-40 x10
-50 x7
-60 x6
-40 x9
Chest/Shoudlers
HS Overhead press
-100 x12
-190 x8
-250 x6
DB Press
-75 x10
-90 x7
-95 x5
HS Incline press
-100 x8
-190 x8
-210 x6
DB lateral raise
-40 x12
-40 x8
-40 x8
Strive fly machine
-90 x10
-110 x9
-75 x12
Facepull
-90 x15
-110 x10
-80 x12
-60 x20
4 sets of machine curls
Legs (changing things up because of knee pain)
Bicycle ride. 7 mintues. 1.5min of hard level slow pedaling
Seated leg curls
-90 x10
-115 x8
-125 x5
drop set 45 x 1.5 x8
Ankle mobility stretches
RDL
-135 x3 x8
Stanind leg press
-90 x8
-70 x10
-50 x15
Seated calf raise
-45 x10
-90 x10
-135 x8
-170 x5
Tricep pressdown and ab work
Back
HS Row
-90 x10
-180 x10
-245 x4
-140 x9
Pullups
-bw x12
-5lbs x10
-10lbs x8
-bw x12
HS Shrug
-205 x10
-295 x8
-385 x7
DB Shrug
-50 x10 x2
Rope seated cable row
-100 x10
-120 x9
Reverse Hyper
-bw x10 x3
core work
Arms and calves
Close Grip Bench
-135 x8
-165 x6
-190 x4
Incline db curl
-30 x8
-45 x6
-50 x7
-35 x6
Cable pinwheel curl
3 sets forget weights this was 3 days ago
Rope cable curls
1 arm cable extension
Dip machine
HS Straight leg calf