Squat (3x5)
Hamstring OHP
Curl
(4X8-10)
(3x12)
DB Chest Facepull
Supported (3x12-15)
Row
(4x10)
Biceps
(4x)
Esnetme +
core
5/3/0 Tempo
Squat
(3x6-8)
RDL
(3x8-10)
DB
Bulgarian
Split Squat
(3x8-10)
Bench
Press
(4x6)
Barbell
Bicep Row (4x8) Triceps
(4x)
Esnetme +
core
Hack Squat
(3x8-10)
Leg
Extension
(3x12)
Chin ups
(4x5)
Seated
Cable
Row
(4x12-15)
Cable one
arm
pulldown
(3x8-12)
Cable
Pullover
(3x12)
Incline db
curl (4x12)
Esnetme +
core
Incline Bench
(4x6-8)
Dips
(4x8-10)
Cable
Crossover
(3x12)
Cable
Lateral
Raise
(6x12)
Banded
Facepull
(3x12-15)
Triceps
Overhead
Extension
(3x8-10)
Triceps
Rope One
Arm
Pushdown
(3x12-15)
Esnetme +
core