Monday: ankle + ir work
4x25 hip airplanes(4x6) + band good mornings + goblet squats + glute bridges + standing abs
Wednesday: db bench: warmup to 90x36 over 3 rest pause sets
Overhead press: 3x65x5 super slow reps
50 rep triceps and biceps with band
Friday: seates row: warmup to 15x30 over 3 rest pause sets
Chest supported DB rows: 3x65x6 super slow reps + lower trap raises 8sx10
50 rep triceps and biceps
Pull aparts throughout the day
Saturday: seated hammer curls: 25x10 2x30x10 slow
+ rope pushdowns: 4x10 2x5x10 slow
Preacher curl: 2x25sx9, 8 slow
+ lying supinated extensions: 2x20x10 slow
Standing curl: 3 second negative 25sx
+ skullcrusher same thing
Im gonna train in this style but with 4 days on 1 day off split and just keep rotating every 5 days or so
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