Week 1
Exercise
Reps
back squat
split squat
A1: Hip abduction
A2: DB RDL
B1: single calf raise
B2: Leg Press
lower #1
Sets
5-7
6
10
15
10
15
notes
4
4
3
3
3
3
Week 1
Exercise
Bench press
Lats Pulldown
A1: Incline DB press
A2: Assisted rows
B1: Arnold press
B2: lateral raises
C1: Tricep Pushdown
C2: Preacher curls
Reps
Upper #1
Sets
6-8
10-12
12
12
12
12
6
8
Notes
4
4
3
3
3
3
4
4
Week 1
Exercise
Deadlift
Hip Thrust
A1: Step up
A2: Goblet squat
B1: Leg curls
B2: Knee Extentions
Reps
banded
Lower #2
Sets
5-6
8-10
12
15
20
15
supinated ?
Notes
4
4
3
3
3
3
Week 1
Exercise
Pullups
Over head press
Incline flys
Single row
R. fly
A1: Dips
A2: Twist curls
Reps
Upper #2
Sets
6-8
8
8
10
15
Notes
4
3
4
3
4
4
4
Pully
High cable
‫בלי משקל‬