Monday: warmup with 2x25 facepulls, arms, and 2x10 leg raises.
Heels elevated ssb: 3x230x10
Barbell rows: 3x185x12 wider grip this time.
Banded dips: 3xredbandx12
Wednesday: warmup
Cambered American bar bench: warmup to 4x185x10
20 green band Nordic leg curls
50 chinups
Saturday:
Rdl: 4x205x10
Ssb bss: 3x80x12
Db incline press: 3x55x12
3x6 sandbag squats and extensions
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