ShredQuest

Back stuff

Not your normal single arm lat pull - first few reps keeping elbow tight to body, last few reps letting elbow track a bit. Abs on the entire time. Big stretch, lots of tension, almost feels dangerous 😈

3 way shrug - first shrug aiming for back and slight up, second shrug moving from flexion into extension, third shrug aiming shoulders straight up for ears

Low row - narrowish grip, elbows close, lat focused. Clean reps to near failure then a few more with some English on em.

Upper back row - shoulder width grip, elbows out, upper back focused

Ass and ti***es day

RDL
Lying leg curl
GHR
Incline press
Decline press
Fly

Jury is still out on the cable RDL. It feels pretty solid and I like it because I can leverage my body against the weight in ways I can’t with a barbell but as is, the weight actually offloads at the bottom, which isn’t ideal. Easy fix though, just need a small box to stand on 👌

Leg day stuff

Multi hip flexion, extension, abduction
Lying leg curl
Single leg ext
Leg press
SSB Bulgarians
RDL
GHR
Band ham curl
Abs

Delts & Chest

Cuff lateral
DB reverse fly
Cable fly
Incline smith press
Decline cable press
Behind neck smith press
SA cable curl

Legs

Cable adductor
Multi hip abductor
Leg curl
SSB calf raise
Single leg extension
Leg press - 2 wide, 2 narrow
SSB split squat
SSB box squat

A few from back of the body day

Chest and delts action

Chest: 1 fly + 1 flat press + 1 incline press
Delts: 1 lateral, 1 overhead press, 1 rear delt movement

Currently running 18 sets per week for on quads and delts across 2 training sessions. Rest of the body is 9 sets per week.

Building momentum

Upper 1 ✅

Pulled training back to 3-4x per week because your boi needs sleep.😴

Rotation A: Upper, lower, upper, arms
Rotation B: Lower, upper, lower, arms

Ran this setup all through my last cut and really liked it. With a rest day between each session, always coming into training feeling fresh and ready to push.

A few more weeks left in the push up phase before I clean things up a bit!

Back action ✅

SA pull down
Upper back pull down superset rear delt fly
Upper back row superset pull over
SA cable row
Deadlifts PM
3 sets all movements