W5D2:
Warm up[
Medium grip bench:
60X5
80X2X3
100X2
112.5X6
Medium grip bro bench:
110X4X6
Lat pulldowns:
72.5X12
80X2X10
Chest supported one arm rows:
100X3X12
105X12 - I like this machine. Great back and bicep pump
Super set with lateral rises:
12X3X12
Prone Y Trap raises:
8X3X12
Zottman curls:
14X12
16X10
18X8
Preacher one arm curls:
12X12
16X10
14X15
W5D1:
Warm up
Squat:
60x5
80x5
100x5
120x5
130x5
140x2x5
Leg press:
100x5
200x5
280x15
320x12
360x10
390x8
Spoto bro bench:
60x5
80x3
100x2
105x3x8
105x7
Leg extensions:
80x15
85x2x15
Super set with:
Leg curls:
62.5x15
65x2x15
Super set with bad girl:
85x2x15
And super set with deadbugs 3x15
W4D4:
Warm up
Bench:
70x5
90x4
110x1
120x6
Bro bench:
107.5x4x6
Iliac lat pulldowns:
37.5x3x10
Super set with DB low incline:
36x4x12
Cable pullover:
37.5x3x12
Rope pushdowns:
31x12
30x3x12
W4D1:
Warm up
Tempo squat:
20x5
40x5
60x5
80x3x5
Floor press:
60x5
80x3
100x2
105x8
107.5x8
110x8
Glute bridge:
16x10
26x3x10
Single leg leg curls:
27.5x15
30x2x15
Single leg leg extension:
40x3x15
Standing ab wheel with bands 3x10
W3D4:
Bench:
60x5
80x3
95x3
105x2
112.5x6 - managed to do comp bench with no pain so that's nice. Still took it easy though.
Back off bro bench:
105x4x6
Iliac lat pulldowns:
160x3x10
DB low incline with neutral grip:
34x4x12
Cable pullover:
160x3x15
Rope pushdowns:
130x3x15
Finally figured out the cables weight. It's in lbs and a 2:1 ratio. So 130 is actually 30
W3D3:
Smith machine Squat:
Yeah, that wasn't a typo. Did a few sets with light weight to see if it can be done painless and then skipped.
Jefferson curls:
BWX3X8
Single leg leg press:
50X5
100X2
100X3X8
Single Leg glute bridge:
8X2X12
Seated calf raises 4X20
Deadbugs+Bird dog+cat cow 3X15
