Pull

Superset
Snatch Grip Deadlift from Blocks (touch and go) - 135x10, 155x10, 175x10, 195x10
Snatch Grip Shrugs - 135x10, 155x10, 175x10, 195x10

Standing Cable Row
52.5x8
62.5x8
67.5x8
67.5x8

Straight Arm Pulldown - 47.5x10, 57.5x10, 10, 10
Chinups - 7, 6, 5, 5

Reverse Cable Fly
10x15
12.5x10
12.5x10
12.5x10

TRX Bicep Curl - 3x12

Reverse Wrist Curl - 55x10, 45x10, 45x9

Upper Pull

Weighted Neutral Pullups
bwx5
45x5
55x5
65x5
65x5

Cable Row
30x8
32x8
34x8
36x8

Machine Straight Arm Pulldown - 90x12, 105x12, 120x12, 120x12
Pullups - 4x6

Reverse Fly - 4x15.....10

Lying Cable Curl - 3x12....47.5

Wrist Curl with hold - 120x12, 12, 10

Upper Pull

A nasty stomach bug took me out of commission for two days, so this workout I kept it simple

Pulldown
120x10
140x10
140x10
140x10

Cable Row - 4x10.....135

Chinups - 4x10

Reverse Fly - 4x15.....10

Wrist Curl with hold - 3x12....110

Machine Curl - 3x12

Upper Pull

Wide Neutral Pulldown
120x8
160x8
180x8
200x6

Single Arm Cable Row
55x8
65x8
65x8
65x8

Reverse Cable Fly - 4x12.....6
Cable Row - 4x12.....22

Machine Straight Arm Pulldown - 4x12......90
Pullups - 4x6

Preacher Curl - 3x15......60

Machine Squeeze - 90x10, 105x10, 10

Upper Pull

Dual Pulley Pulldown
60x8
80x8
80x8
80x8

Cable Row
30x8
34x8
36x8
36x8

Superset
Wide Pullups - 10, 8, 8, 8
Neutral Pullups - 6, 5, 5, 5

Face Pull - 4x12....50
Rope Row - 4x15.....50

Reverse Cable Fly - 4x15.....10

BB Curl - 4x15.....45

Upper Pull

Neutral Pulldown (machine)
120x8
160x8
180x8
200x6

Cable Row with hold - 4x8.....135

Straight Arm Pulldown - 4x12.....57.5
Neutral Pullups - 4x8

Reverse Cable Fly - 4x12.....6
Cable Row - 4x12.....20

Head Pull
17.5x15
22.5x15
22.5x15
22.5x15

Lying Cable Curl - 4x10.....47.5
R-Band Curl - 4x12

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
200x8

High to Low Hammer strength Row
180x8
230x8
230x8
230x8

Superset
Reverse Fly - 4x10....12.5
Cable Row - 4x10.....60

Straight Arm Pulldown with hold
37.5x15
42.5x15
42.5x15

Band Face Pulls - 3x20

Wrist Curl with hold - 4x12.....105

Upper Pull

Wide Pulldown
32x8
36x8
38x8
40x8

Wide Pullups with hold at peak contraction - 4x8

HS Row
140x12
160x12
160x12
160x12

TRX Y's - 4x12
TRX Rows - 4x15

Cable Reverse Fly - 4x15......10

Wrist Curl with hold - 4x12....100

Upper Pull

Wide Pulldown
120x8
140x8
160x8
200x8

Single Arm Cable Row
50x8
57.5x8
65x88
65x8

Superset
Wide Pullups - 4x8
Chinups - 6, 5, 5, 5

Reverse Cable Fly - 4x12....10
TRX Row - 4x15

Face Pull with hold - 4x12.....42.5

R-and Curls - 4x30 seconds.....38, 32, 31, 27

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
200x5

Cable Row with hold at peak contraction - 4x8....26

Superset
TRX Y's - 4x12
TRX Row - 4x15

Kneeling straight arm Pulldown - 4x12.....42.5
Wide Pullups - 4x6

Cable Reverse Fly
12.5x10
10x15
10x15
10x15

Superset
Lying Curl - 3x12...42.5
TRX Curl - 3x12

Push

Ryan's day

A1) Flat DB or BB Bench Press - 155x12, 10, 8, 6
A2) Push-ups - 4 sets to failure (12, 10, 8, 8)

** Try to maintain initial weight used during bench press as best as you can

B1) Incline Bench Press - 4x10, 1 Rest-Pause on last set, all sets with 95
B2) Incline DB Fly - 4x10, all sets with 30s Run the rack on last set

Rest-pause set - go to failure, rack the weight for 20 seconds, go to failure again. Follow up with drop set as mentioned above

C1) FST-7 on Shoulder Press of your choice (with 30s and 35s)

** 7 sets of 10 reps with 30-45 seconds rest between sets - Drop of 30% on last set to failure

D1) DB Lateral Raise - 4x15, run the rack on last set
D2) Rear Delt Fly - 4x15, run the rack on last set

E1) Skullcrusher - 4x12, Intraset stretching on last set
E2) Tricep Extension - 4x12, Rest-pause on last set, followed by drop of 30% to failure (same as last set for B1)

** Intraset stretching - Complete a regularly prescribed set to muscle failure. Once you're done with that set, allow the weight you're lifting to put the muscle on stretch aka hold the skullcrusher at the bottom of the movement.
Once you've let the muscle stretch under load for 30 seconds, strip a considerable amount of weight and perform another set to failure. After you hit failure, stretch again for 30 seconds.

E1) Tabata Machine Bench Press for 8 rounds!

Pull

About how this program is making me feel

Day 12, Brendan's workout.

HS Row
270x3
360x3
360x3
320x6
320x6
320x6

Get through as quick as possible
single arm rows off dumbbell rack
100x4
90x6
80x8
70x10
60x12
50x14
40x16
30x18
20x20
15x22

Triset
Wide Pulldown - 4x10....30
Standing Cable Row - 4x15....27.5
Max time pullup hold (was not long) - 4 sets

Rotating DB Curl, as quick as possible
35sx8
25sx10
20sx12
15sx14
10sx16
5sx18

Triset
Trap Bar Calf Raises - 4x15....170
Farmers Walk - across studio.....170
Trap Bar Shrugs - 4x15.....170

Superset
Cable Curls - 4x21s.....27.5
BO Reverse Fly - 4x21s.....10s

Fun workout.

Pull

Massive amounts of volume today, can't remember all the weights I did so am just going to post the workout.

5 x 15 Pullups 😝
5 x 15 straight arm pull downs😝
5 x 15 wide grip lat pull downs😝
5 x 15 hammer strength row😝
5 x 15 neutral grip pull downs😝
5 x 15 wide grip, seated 45 degree rows😝 seated on floor
5 x 15 single arm lat pull down😝
5 x 15 weighted or non weight back extensions 😝
5 x 15 rear delt fly😝
Burn out on face pull😝

Push

My adductors and glutes are a little sore, my quads are destroyed, on to push, courtesy of James.

Bench Press
135x5
185x8
185x8
185x7
185x5

Superset
Cable Crossover - 27.5x10, 10, 10, 10
Cable Crossover - 17.5x12, 22.5x10, 10, 10

Incline DB Fly - 30sx10, 10, 40sx10, 10
Incline DB Bench Press - 30sx10, 10, 40sx10, 10

Arnold Press - 25sx8, 35sx8, 6, 5
Reverse Fly - 20sx10, 10, 10, 10

Upright Row - 4x8....50
Lateral Raise - 4x10.....20s

DB Skullcrusher - 25sx10, 10, 8, 8
Bench Dips - 4x10, 10, 8, 8

100 Pushups in as few sets as possible

Chest and tricep cramps the rest of the day, holy shit!

Upper Pull

One Arm Kneeling Pulldown
20x8
26x8
30x8
32x8

Wide Neutral Cable Row
120x8
135x8
150x8
165x8

Superset
Wide Pullups - 3x10
Chinups - 5, 4, 3

Face Pull
52.5x12
57.5x12
57.5x12

Reverse Fly (high to low)
10x15
12.5x15
12.5x15

Rope Pushdown - 47.5x12, 12, 10, 10

Upper Pull

Neutral Pulldown
120x8
150x8
170x8
170x8

Wide Neutral Cable Row
105x8
120x8
135x8
138x8

Superset
Cable Row - 3x10......30
Wide Pullups - 5, 4, 4

Chest Supported Reverse Fly
12.5sx12
15sx12
15sx12

Reverse Fly (high to low) - 3x15.....7.5

Pushdown - 4x12.....62.5

Upper Pull

Cable Row
28x8
32x8
34x8
34x8

Wide Pullups - 4x12

Superset
Kneeling Pulldown - 3x15....40
Straight Arm Rope Pulldown - 3x10....22.5

Head Pull - 3x12....17.5

Reverse Fly
7.5x15
10x15
10x15

TRX Tricep Extensions - 4x12

Upper Pull

Single Arm Pulldown
22x8
26x8
28x8
30x8

Chest Supported Row (to mid back) - 4x10.......190

Superset
Wide Pullups - 3x10
Chinups - 3x4

Face Pull - 3x15....57.5

Reverse Fly - 3x15......7.5

Overhead Rope Extension - 4x12.....52.5

Upper Pull

Single Arm Pulldown
20x8
24x8
26x8
28x8

Cable Row
30x8
32x8
32x8
32x8

Superset
Pulldown - 3x10.....120
Wide Neutral Pullups - 3x5

Face Pull - 3x15.....57.5

Reverse Fly - 3x15.....7.5

DB Skullcrusher - 4x12......30s

Upper Pull

Neutral Pulldown
120x8
150x8
170x8
190x8

Single Arm Cable Row
55x8
65x8
65x8
65x8

Superset
Wide Grip Pullup - 3x5.....30
Wide Grip Pullup - 3x5

Face Pull - 3x15.....57.5

Reverse Fly - 3x15.....7.5

DB French Press - 4x15.....50