Yin-Yang Cycle Week 6: 9/5-9/11

Sam,

Previously: Week 5 here^

9/5
Arms – yin (6 days since last trained)

Tricep dip – 4-2-2 tempo (c-i-e)
@25
9, 10, 6 (4 @bodyweight), 5 (5 @bodyweight)
Rest :60

Seated DB Curl-to-Arnold press
@20 / @25
10 / 10, 10 (rpe 8.9), 10 (rpe 8.9)
Rest :60
Cable v-grip overhead ext. (:04 neg) (Kerr)
@50
10, 10, 10, 10
Rest :60

EZ bar preacher curl (:04 neg)
@50
10, 10, 10, 10
Rest :30

Cable rope push down (Kerr)
@50
40, 20
Rest :60

9/6
REST

9/7
Legs – yang (4 days since last trained)

Stiff leg dead
@195 / 185
8, 8, 8 / 8
Rest :90

BB split squat
@145 / @135
8, 8, 8 / 8
Rest :90

Kneeling single leg curl machine (FC)
@50 / @60 / @70
10 / 8 / 6
Rest :60

Seated leg extension (21s – 7 toes out, toes up, toes in)
@55 / @70
(In, up, out for 3rd set)
Rest :60

Bosu glute raises
@bodyweight / @6 med-ball
10, 10 / 10

9/8
REST

9/9
Chest & back – yin (5 days since last trained)

BB bent over row 2–2-4
@95
10, 10, 10 (rpe 8.9), 10
Pull-up
8, 4, 2, 2
Rest :90

Smith Machine flat bench 6-2-2
@100 / @50
8, 8, 8 / 10
Deadbugs
10, 10, 10, 10
Rest :60

Cable lat tug (FC)
@25 / @30
10, 10 / 10, 10
Rest :60

Incline plate press
@50 / @25
20, 15, (10 / 10), 20
Push-up
10, 10, 10, 10
Rest :60

Chest to bench supine DB row
@25 / @20
10, 8 / 10, 10   (yes it’s more than the chest)
DB Around the Worlds (decline)**
@5
5, 5, 5
** nice and slow

9/10
Arms – yang (5 days since last trained)

Close-grip bench
@125
8, 8, 8, 8
EZ bar curl
@80
8, 8, 8, 8
Rest :90

Seated DB military press x4
@45
10, 8, 6, 6
Reverse EZ Bar Curl
@50
10, 10, 8, 8
Rest :60

Tricep cable push-down x4 (Finley Y)
@62.5
10, 10, 10, 10
DB shrug
@70 / @80
10, 10, 10 / 10
Rest :60

Supine lat pull- down x3 (Finley Y)
@140
8, 8,
Rest :60

Bent over bar tri kickback x3
@50
8, 8, 8
DB front to lateral raise
@15
5, 5, 5
Rest :60

9/11
Legs – yin (4 days since last trained)

BB back pause squat
@125
10, 7, 5, 5
Rest :60

Leg press 4-2-2 (Finley Y)
@180
10, 12, 12, 10
Rest :60

Lying DB leg curl 4-2-4**
@45
12, 12, 10, 10
Rest :60
** toes out

Machine abductor flies (:04 pause)
@90
10
Rest :30

DB leg curl (Finley Y)
@35
10, 10, 10
Rest :30

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