Might hit it 4 times this week soooo…
Chest/Triceps
Decline bench
-135 x8
-185 x6
-215 x7
Strive incline
-45/side x12
-90/side x8
-105/side x5
Strive fly machine
-50 x10
-70 x8
Dip Machine
-100 x12
-140 x10
-180 x8
-200 x6
Cable pushdown dropset
-6 sets
3 sets for abs
Shoulders
Incline rear delt flyes
-10 x35
-15 x26
-20 x16
-25 x12 dropset 10 x14
Snatch grip high pull
-95 x4
-115 x4
-125 x4
HS Lat raise machine
-10/side x15
-20/side x12
-25/side x8 dropset 5/side x12
HS Shrug
-45/side x15
-90/side x10
-125/side x8
Standing calf raise
-100 x12
-130 x10
-160 x9
-180 x6
Back/Biceps
HS Low row
-45/side x10
-80/side x9
-95/side x8
-102.5/side x7
V grip pulldown
-100 x14
-140 x8
-180 x6 dropset 80 x12
Straight arm pulldown
-30 x12
-40 x10
-50 x9
-20 x12
Incline db curl
-25 x9
-35 x8
-45 x4
Cable pinwheel curl
-40 x8
-50 x6
-60 x5
Concentration curl
-20 x8
-20 x5
Legs
Seated leg curl
-45/side x15
-70/side x12
-95/side x9
-120/side x6 dropset 45 x10
Strive leg press
-45/side x15
-135/side x12
-225/side x10
-280/side x6
-280/side x6
Seated calf raise
-45 x15
-90 x10
-125.5 x6 dropset 45 x10
Leg Extension
-45/side x25 x3
Reverse hyper
-bw x15
-25 x10
-45 x9
3 sets for abs
Sunday did push forget some of my numbers. PR in high pull and strive incline
Pull
HS Low row
-45/side x12
-70/side x9
-95/side x6
-100/side x5
V grip pulldown
-100 x12
-140 x10
-180 x6 dropset 80 x10
Cable straight arm pulldown
3 sets
Rear delt flies on incline bench
-10 x35
-15 x20
-20 x15
Incline db curl
-25 x8
-35 x8
-45 x5
Cable pinwheel curl
3 sets
Concentration curl
-20 x10
-25 x6
3 sets abs
Legs
Seated leg curl
-45 x16
-70 x12
-95 x9
-120 x6 dropset 45 x10
Strive leg press
-45/side x18
-135/side x15
-180/side x10
-225/side x10
-260/side x8
-285/side x6
Reverse hyper
-bw x16
-25 x10
-45 x8
Strive leg extension
-45 x20
-55 x23
-65 x25
seated calf raise
-45 x16
-90 x12
-140 x6
a few sets for triceps thrown in here and there
Chest/Shoulders
Decline bench
-135 x8
-185 x8
-220 x5
Rear delt fly incline bench
-10 x38
-15 x23
-20 x15
Strive incline press
-45/side x12
-90/side x7
-107.5 x4
Snatch grip high pull
-95 x6
-115 x5
-130 x5
HS Lat raise machine
-10/side x22
-20/side x12
-30/side x7 partial rep
2 sets of band flies
Back
Smtih row
-105 x10
-125 x8
-145 x7
-155 x6
V grip pulldown
-100 x12
-140 x8
-190 x6 dropset 80 x10
Straight arm pulldown
-30 x12
-40 x9
-40 x9
HS Shrug
-45/side x12
-90/side x10
-125/side x7
3 sets for calves
Arms
Incline db curl
-25 x6
-25 x8
-35 x8
-45 x7
CGB
-135 x9
-165 x8
-185 x5
Cable pinwheel curl
-40 x10
-55 x9
-70 x7
Cable pushdown dropset
6 sets
Concentration curl
-25 x9
-25 x8
Skull crusher
-50 x12 x2
Seated calf raise
-45 x20
-90 x15
-142.5 x6
3 sets abs
Legs
Seated leg curl
-45 x15
-70 x12
-100 x9
-125 x5
Strive leg press
-90/side x15
-180/side x12
-225/side x10
-270/side x8
-290/side x6
DB Lunges
-35s down 30ft and back
Leg Extension
-75 x26
Reverse Hyper
-bw x14
-30 x10
-50 x6
Chest/Shoulders
Decline bench
-135 x6
-155 x4
-185 x4
-205 x4
-225 x4
Strive incline press
-45/side x12
-90/side x8
-110/side x5
Rear delt flyes on incline bench
-10 x40
-15 x23
-20 x15
Snatch grip high pull
-95 x6
-125 x6
-140 x4
HS Lateral raise
-10/side x25
-15/side x15
-20/side x10 dropset 5/side x12
3 sets calves
Back
HS Low row
-45/side x12
-70/side x9
-95/side x6
-45/side x10
Wide grip pulldown
-80 x15
-120 x10
-140 x8 dropset 80 x10
Behind back smith shrug
-105 x10
-155 x10
-175 x7
Kroc row
-75 x15
-75 x9
3 sets abs
Arms
Incline db curl
-25 x6 x2
-35 x8
-50 x5
Decline cgb
-135 x8
-175 x8
-205 x5
Cable pinwheel curl
-50 x10
-60 x8
-75 x6
Cable pushdown dropset 110 to 50
Concentration curl
-30 x8
-30 x7
Incline skull crusher cable
-40 x15
-50 x10
Seated calf raise
-45 x21
-90 x15
-145 x6
Legs
Seated leg curl
-45 x15
-70 x12
-100 x8
-125 x6
Strive leg press
-45/side x15
-135/side x12
-180/side x10
-225/side x10
-295/side x6
DB RDL
-35 x10 x2
HS leg extension
-45/side x27 x23 x21
Reverse Hyper
-bw x15
-30 x9
-50 x10
3 sets abs
Chest/Shoulders
3 sets pullover machine
incline press machine super set with pec deck 5 sets
machine overhead press 4 sets
3 sets dips
3 sets leg raises
Back
HS Low row
-45/side x12
-70/side x9
-95/side x7
-105/side x5
Wide grip pulldown
-100 x12
-130 x8
-160 x6
dropset 80 x10
Behind back smith shrug
-105 x10
-155 x8
-165 x6
-165 x5
Kroc row
-75 x17
-75 x12
Seated cable face pulls
-50 x12 x2
3 sets standing calf raise
1 set straight arm pulldowns
Legs
felt like squatting for some reason
Back squat
-135 x8
-185 x8
-225 x5
-165 x6
-135 x7
DB RDL
-35 x10
-40 x9
-45 x9
Seated leg curl
-45 x15
-70 x12
-95 x10
Leg extension
-35/side x20
Arms
Incline db curl
-25 x10
-35 x8
-50 x5
Dip Machine
-100 x12
-140 x10
-180 x9
-200 x6
3 sets cable skull crusher
3 sets pinwheel curls
Push
Decline bench
-135 x8
-175 x6
-205 x6
-230 x3
Incline db press
-50 x8
-60 x8
-70 x7
Snatch grip high pull
-95 x6
-125 x5
-140 x4
-95 x8
HS Lateral raise machine
-10/side x22
-15/side x18
-20/side x11
-22.5/side x9
Incline cable overhead extension
-30 x15
-40 x12
-50 x10
Cable pushdown dropset
Pull
HS Low Row
-45/side x12
-80/side x9
-95/side x7
-105/side x6
Wide grip pulldown
-100 x12
-140 x8
-170 x6 dropset 70 x10
Kroc Row
-75 x20
Incline db curl
-25 x8
-35 x6
-50 x6(had to cheat a little to get 6)
Facepull
-50 x20
-60 x20
-60 x15
Concentration curl
-30 x8
-25 x9
-20 x8
-20 x8
Push
Decline bench
-135 x8
-185 x5
-205 x4
-230 x3
Rear delt fly
-15 x30
-15 x17
-15 x12
Incline db press
-45 x10
-60 x8
-75 x6
Snatch grip high pull
-95 x8
-125 x6
-140 x4
HS Lateral Raise machine
-10/side x25
-15/side x15
-20/side x12
-22.5/side x8
2 sets of pec deck