PUSH 1:
- Flat bench 4x4-6 (1-2 tank)
- H-T-L cable 3x10-12
- DB shoulder 4x8-10
- 1 1/2 lateral raise 3x12-15
DB skull crushers
[ 3x10-12
DB waiter curls (bic long head)
DB Farmer carry
[
Forearm roll 5sec roll 5 rep
- Rotator cuff ext rot 3x15-20
PUSH 2:
- Barbell ohp 4x4-6 (1-2 tank)
- Underhand db bench 3x8-10
- Abduction row 3x8-10 (rear & mid delt)
- DB floor flys 3x10-12
Close grip bench
[ 3x6-8
DB bic curl (🔀) - Forearm sledgehammer3x12
Pushup plus 3xF
-
PULL 1:
- Deadlift 1 x 5 (zagrevanje) (80% 1rpm)
- Chest supp row 3 x 8-10
- Lat pullover 2-3 x 10-12
- DB high pull 3 x 10-12
Bicep chin curl 3 x F
[
Tricep overhead ext 3 x 10-12
Angels and devils 3 x 15-20
PULL 2:
- Snach grip deadlift 3 x 5 (8rep weight)
- Pullups 3 x 6-8
- DB (gorilla) row 3 x 10-12
- Straight arm pushdown 2-3 x 12-15
EZ curls 3 x 6-8
[
Tricep ext (med head focus) 3 x 10-12
- Face pulls 3 x 15-20
-opt. front delt
-
LEGS 1:
- Squat 4 x 4-6 (1-2 tank)
- Hip thrusts 3 x 8-10
- BB/DB reverse lunges 2-3 x 10-12
RDL 2-3 x 10-12
\
Slick floor bridge curl 2-3 x F
-Standing/Seated calf raises 3 x 15-20 (1 leg)
LEGS 2:
- Squat 4 x 5RM, 5RM, 10RM, 25RM (WU box)
- Hip thrust 4 x 25, 10, 5, 5
- DB bulgarian HI/LOW split squat
{ 2 x 10-12 (alt torso) & 1 x F explosive
- Lunge band 2-3 x 10-12
- Golbet abductor lunge 2 x 10-12
- Hip Band Ladder Finisher 1-2 ladder 10