Monday: warmup with 2x25 facepulls, arms, and 2x10 leg raises.
Heels elevated ssb: 5x240x10
Barbell rows: 4x205x12 wider grip this time.
Hands far back pushups (shoulders): 4x12
Thursday:warmup
Cambered American bar bench: warmup to 5x195x10
20 green band Nordic leg curls
40 chinups
Saturday:
Rdl: 4x225x10
Db incline press: 4x60x12
I pulled my left hamstring on the 4th RDL set so stopped it there and cut the other lower body exercises out and just did my incline press
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