day 1 day 3

bb bench press 5 1,2,3,4,5 incline bb bench press

incline db bench press 3 6 db chest fly
seated cable row 4 6 den 8 one arm db row
weighted pull up 4 6 den 8 lat pull down
arnold shoulder press 4 6 den 8 ohp
db curl 3 6 face pull
triceps cable push down 3 6 hammer curl
triceps kick back
day 2
squat 4 3 day 4
conventional dl 4 3 front squat
hip thrusts 3 6 den 8 stiff leg dl
leg press 3 6 den 8 leg extension
leg curl 4 6 den 8 back extension
seated calf raises 4 5 lunges
hanging leg raises 4 12 standing calf raise
farmer walk
3 8 den 10
3 12
3 10
4 10
4 6
4 12
3 12
3 12

4 8 den 10
4 6 den 8
3 8 den 12
4 10
3 8 den 10
4 10
3