Monday: slight incline bench: warmup to 75x28 3 rest pause sets
Flat chest flye + db bench press: 2x35x10 + 35xamrap
Lat pulldown: 11x33 3 rest pause set
Low trap raise + chest supported rows: 2x10x10 + 40xamrap
100 reps biceps triceps
Thursday: db band shoulder press: 45sx 3 rest pause sets
Rear delt flye + incline lateral raise: 2x20x10
100 reps arms
50 pullups
Friday: standing and sitting calves, 1 set amrap each
3 sets of 1 minute planks and 3 sets of 25 super mans
2 laps lunges
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