Pull 1 Deadlift 4 warmup sets up to 1 x 5 at 80% 150 Chest supported row 3 x 8-10 DB lat pullovers 2-3 x 10-12 DB High Pulls 3 x 10-12 2*14 Chin curls (chin-ups) 3xF 6 rep bw Overhead triceps extensions 3 x 10-12 35 Angels and Devils 3 x 15-20 15 2*24 132 1 hand 28 30 Push 1 maszyna Bench press 4 x 4-6 70 110 Hi to low Crossover 3 x 10-12 2x30 DB Shoulder Press 4 x 8-10 2x16 1,5 side lateral raise 3 x 12-15 2x4 Lying triceps extensions 3 x 10-12 sztanga 28 25 DB Waiter Curls 3 x 10-12 24 Rotator cuff ER 3 x 15-20 5 Leg 1 Back Squat 4 x 4-6 110 Barbell hip trust 3 x 8-10 100 DB alt revers lunge 2-3 x 10-12 each leg Single Leg RDL 2-3 x 10-12 each leg 24 Standing DB Calf Raises 3 x 15-20 18 2*18 Pull 2 Snatch Grip Deadlift 4x5 110 Weighted Pullups 3 x 6-8 Alt.DB Gorilla row 3 x 10-12 each arm Straight Arm Pushdowns 2-3 x 12-15 Barbell Curls 3 x 6-8 Triceps Pushdown 3 x 10-12 45 Face Pulls 3 x 15-20 15 Barbell overhead press 4 x 4-6 50 Underhand DB Bench press 3 x 8-10 24 Abduction rows 3 x 10-12 2 Floor Flys 3 x 10-12 16 Triceps Close Grip Bench press 3 x 6-8 DB Curl of Choice 3 x 10-12 Push up plus 3xF 5 26 60 50 s+20 Push 2 65 s+15 12 single Leg 2 Front Sqat 4 x 4-6 Barbell hip trust 3 x 8-10 BB alt revers lunge 2-3 x 10-12 each leg Slick Floor Bridge curls 2-3 x F Seated DB Calf Raises 3 x 15-20 Jeff Pull 1 Pull-up 3x6 80 90 (s+80) 50 seated 65 8 Seated cable row (close grip) 3 x 10-12 60 Knealing cable pullover 1x1x 3 x 15-20 17 Hammer cheat curll 3 x 8-10 16 Inclined dumbbell rotation curl 3 x 12-15 10 Jeff Push 1 Bench press 3 x 8 at 72,5% 65 Machine shoulder press (alt: standing dumbell arnold press) 3 x 12 DIP (low 3 x 12-15 Skullcrushers 31x1 3 x 8-10 Egyptian lateral raise 3 x 12 (last r MYO) cable tricep kickback 3 x 20-30 Jeff Legs 1 warn up back squat 10% x 10 30% x 5 50% x 4 65% x 3 75% x 1-2 Back Squat 3 x 4 at 80% Romanian deadlift 3 x 10 Single leg press 3 x 15 Eccentric-accentuiated leg extension Seated leg curl 3 x 10-12 Standind calf raise 3 x 10-12 (round 3 with dropset to f) 3 x 10-12 Decline crunches 2 x 10-12 Long leaver planks 2 x 30s Jeff Pull 2 Omni grip lat pulldown (wide-mid-reverse grip) 3 x 10-12 chest supported row 3 x 10-12 Facepulls 3 x 15-20 Incline dumbell shrug 3 x 15-20 Revese pec deck / reverse fly 2 x 15 + 15 Easy bar pronated/supinated curl Jeff Push 2 Barbell overhead press 3 x 10/10 Triceps Close Grip Bench press 3 x 10 Low to hi crossovers Overhead triceps extensions 3 x 10-12 last r 50% dropset 3 x 10-12 Latheral raise 21's 3 x 7/7/7 Neck flexion/extension 3 x 10-12 Jeff Leg 2 Deadlift 3x3 at 80-85% Hack squat / Goblet squat 3 x 10-12 Single leg hip thrust 2 x 15 4 x 4 at 80% Nordic ham curl Prisoner back extension Single leg calf rise 3 x 8-10 120 Weighted L sit hold 3 set