5 4 ME Lower Deload Week 2

Hack squat
  90 x 25 x 2

45 degree back extension
  bw x 25 x 2

Leg extension
  115 x 25 x 2

Seated leg curl
  120 x 25 x 2

Low pulley upright row
  75 x 25 x 2

Abductor
  95 x 25 x 2

Adductor
  95 x 25 x 2

Incline Sit-up
  bw x 25 x 2

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12 14 ME Lower Deload

Deload week

Leg press
  450 x 12 x 5

Lying leg curl
  180 x 15 x 3

Leg Extension
  135 x 15 x 3

Seated cable row, v-grip
  180 x 12 x 5

Reverse Hyper
  320 x 20 x 3

Spread-eagle sit-ups
  bodyweight x 20 x 3

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5 6 ME Upper Deload Week 2

Deload Week 2

Dumbbell press
  80 x 25 x 2

Pec Deck
  100 x 25 x 2

One arm seated dumbbell tricep extension
  35 x 25 x 2

Close-grip lat pulldown
  130 x 25 x 2

Dumbbell lateral raise
  20 x 25 x 2

Blast strap face pull
  25 x 2

Hammer curl
  35 x 25 x 2

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12 16 ME Upper Deload

Rope pressdown
 80 X 15 X 5

Pec deck fly
  160 x 12 x 4

Chest supported T-bar row
  135 x 12 x 5

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 15 x 3

Dumbbell curls
  30 x 12 x 3

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5 3 DE Upper deload week 2

Incline dumbbell press
  80 x 25 x 2

Rope press down
  70 x 25 x 2

Lat pulldown (wide, palms in)
  130 x 25 x 2

Front barbell raise overhead
  30 x 25 x 2

Reverse grip EZ bar curl
  45 x 25 x 2

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