pb2016
828
9/18/21
Upper assistance
Super set:
EZ bar press / CSBB row
4x10 / 185x8x4
Super set:
EZ bar extension / Reverse BB row
4x10 / +25x8x4
Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x15
Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4
pb2016
830
9/20/21
Light upper
Bench press
145x15x3
Wide grip bench press
125x10x3
Narrow grip bench press
125x10x3
Lateral raise
7x15
Superset:
Hammer curls / Reverse fly
3x8 / 3x10
OH EZ bar extension negatives
30s-10 reps-30s-10 reps-30s-10 reps x 3
Pec slides
1x15
BB shrugs
155x85
Y-raise
3x10
pb2016
831
9/21/21
Upper assistance
Super set:
EZ bar press / Reverse BB row
4x10 / +25x8x4
Super set:
EZ bar extension / Reverse BB row
2x10 / +25x8x2
Super set:
EZ bar extension / Cable lateral pulldown
2x10 / 2x20
Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20
Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4
pb2016
832
9/22/21
Max effort lower
6” block deadlift
225/315/405/465/500/535x1
455x5
Ab wheel
+55x11x4
GHR
4x8
pb2016
833
9/23/21
Lower assistance
Kneeling squats
410x6x6
RH
4x20
Band pulldown abs
+Dbl Mx20x4
One leg calf press
50x10x4
pb2016
834
9/24/21
“Heavy” upper
Bench press
155x10x3
Wide grip bench press
135x10x3
Narrow grip bench press
135x10x3
Lateral raise
7x15
Super set:
BB curl / Underhand reverse fly
3x20 / 3x20
OH EZ bar extension negatives
30s-10 reps-30s x 3
BB shrugs
155x90
pb2016
835
9/25/21
Upper assistance
Super set:
EZ bar press / CSBB row
4x10 / 185x8x4
Super set:
EZ bar extension / Reverse BB row
4x10 / +25x8x4
Super set:
OH extension / Cable lateral pulldown
4x10 / 4x15
Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4
pb2016
837
9/27/21
Light upper
Bench press
150x15x3
Wide grip bench press
130x10x3
Narrow grip bench press
130x10x3
Lateral raise
7x15
Superset:
Reverse grip curls/ Reverse fly
3x10 / 3x10
OH EZ bar extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x 3
Pec slides
2x15
BB shrugs
155x90
pb2016
838
9/28/21
Upper assistance
Super set:
EZ bar press / Reverse BB row
4x10 / +25x8x4
Super set:
EZ bar extension / Reverse BB row
2x10 / +25x8x2
Super set:
EZ bar extension / Cable lateral pulldown
2x10 / 2x20
Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20
Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4
pb2016
839
9/29/21
Max effort lower
Band squats
+strong bands
225/245/260/285/315/335/345/355x1(HPR)
12” box 135x10x3
Ab wheel
+55x10x4
RH
4x20
GHR
4x8
Band pulldown abs
+Dbl Mx20x4
1 Like
pb2016
840
9/30/21
Lower assistance
Seated good morning
225/245/275/275x3
One leg calf press
50x10x4
Band trunk twist
4x10
pb2016
841
10/01/21
“Heavy” upper
Bench press
160x10x3
Wide grip bench press
140x10x3
Narrow grip bench press
140x10x3
Lateral raise
7x15
Super set:
BB curl / Underhand reverse fly
3x10 / 3x20
OH EZ bar extension negatives
30s-10 reps-30s x 3
BB shrugs
155x95
pb2016
842
10/2/21
Upper assistance
Super set:
EZ bar press / CSBB row
4x10 / 185x8x4
Super set:
EZ bar extension / Reverse BB row
4x10 / +25x8x4
Super set:
OH extension / Cable lateral pulldown
4x10 / 4x15
Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4
pb2016
844
10/4/21
Light upper
Bench press
155x15x3
Wide grip bench press
135x10x3
Narrow grip bench press
135x10x3
Lateral raise
7x15
Superset:
Hammer curls/ Reverse fly
3x10 / 3x10
OH EZ bar extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x 3
Pec slides
3x15
pb2016
845
10/5/21
Upper assistance
Super set:
EZ bar press / Reverse BB row
4x10 / +25x8x4
Super set:
EZ bar extension / One arm BB row
4x10 / 4x8
Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x15
Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4
pb2016
846
10/6/21
Max effort lower
2” block deadlift
+average bands
155/225/315/330/365/390/425/455x1
320x5
Ab wheel
+55x11x4
RH
4x20
GHR
4x8
Band pulldown abs
Dbl Mx20x4
pb2016
847
10/7/21
Lower assistance
Kneeling squats
410x6x6
Band pulldown abs
+Dbl Mx20x4
One leg calf press
50x10x4