Deload 2

Bands

Bench Press

20x10

40x5 for 2 sets

60x5

70x3

80x5 for 5 sets 

Db Incline bench

22.5x10 for 3 sets 

Lat Pulldowns

70x10 for 3 sets

Deload

After 1 week

Barbell shoulder press

Barx10

30x5

40x5

45x3

50x5 for 5 sets

Seated db press

20x10 for 3 sets

Rear delt cable flys

6.25x12 for 3 sets 

Lat Pulldowns

70x10 for 3 sets

Side lateral raises

10x10 for 3 sets

Ez bar curls

20x10 for 3 sets 

Bench Press Wave 4 Week 2

Barx10 for 2 sets 

20x5

47.5x5

57.5x5

67.5x3

72.5x3

85x3

95x8

Joker

100x3

102.5x2

BBB

72.5x5 for 5 sets

Machine flys

47x12 for 5 sets 

Lat Pulldowns

75x20 for 3 sets

Deadlift Week 4 Wave 2

Side lateral raises

4x25 for 2 sets

60x5

67.5x5

80x3

87.5x3

97.5x3

110x10

Joker

120x3

125x3

Hammer strength machine rows

90x10 for 5 sets

Db curls

10x10 for 3 sets

Abs

Leg raises and side twists for 3 sets 

Shoulders Wave 4 Week 2

Bands

Barx10

20x5

32.5x5

40x5

47.5x3

50x3

57.5x3

65x7

Joker

67.5x3

BBB

50x5 for 4 sets

50x8

Lat Pulldowns

70x20 for 3 sets

Barbell curls

Barx10 for 3 sets