9/7 training

Monday: Wide grip bench: warmup to 285x1 4x235x10

+ DB row: 3x152x6

Dips: 2x10

+Rope upright row 2x15

Arms: 2x50 incline curls + reverse db skull crusher 

Leg raises

Thursday:

Nordic leg curl 2x8 lowest box setting + pillow

Bss 132x6

Double looped banded hyperextension: 2xorangex10

SL Leg extensions 2x7x8

Leg raises: 2x10

Friday: seated press: 2x235x6

+ Rack pullups feet elevated: 2x8

JM press: 2x225x6 + seated Hammer curl: 2x60x6

Lateral raise + rear delt raise: mini drop sets 40,30,20

Side bends

Saturday:

Leg Curl: 150x6 125x10 single leg

Nordic extension 2x10 green band

Belt squat 2x350x8

Single leg hyper extension 2x20

Leg raises 2x10