Hip thrust: 2x225x10
Belt squat: 2x270x9
45° hyper: 2x50x12
Adductor 45°: 2x10
more deadbugs
Tuesday: 3rd grip american bar Incline press: 255x5, 215x7
Orange band single arm incline pushdown: 2x10
Banded pullups: 2x8 red band
Elbows out chest supported row: 65x12,10
Lateral raises: 40x12,8
Seated Hammer curl:50x10,7
Friday: seated single leg curl: 125x11,9
Bulgarian split squat: 75x12,12
Leg extensions: 2x7x20
2 sets of dead bugs and calves
Sunday: wide grip seated press: 225x7 205x7
Lat chest supported row: 2x90x12,11
half rep chest flyers 2x45x8
Banded face pull: 2x15
Orange band single arm incline pushdown: 2x10,8
Preacher curl: 40persidex8,6 straight set
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