Tuesday: ir and ankle work
3 sets hip airplanes band thrusts goblet squats banded leg curls crunch machine
Wednesday: ir and ankle work
Db bench press: warmup to 90x38 3 rest pause sets
Db shoulder press: 3x65x6 slow eccentric
Friday: seated row: warmup to 15x33 over 3 rest pause sets
Chest supported DB rows: 3x65x7 super slow reps + lower trap raises 8sx10
Saturday: Saturday: seated hammer curls: 3x30x10 slow
+ rope pushdowns: 3x5x10 slow
Preacher curl: 2x25sx10 slow
+ lying supinated extensions: 2x25x10 slow
Standing curl: 3 second negative 25sx10
+ skullcrusher same thing
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