zconners
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Monday : bench 4 sets of 2 one at 80% max one at 86% max one at 92.5 max and one at 96.5%max
Weighted dips 4sets of 12
Tuesday : squat 4sets of 8 frog squats 4sets of 12 Bulgarian squats 4sets of 8
Wednesday : rest
Thursday: lat pulldowns 4sets of 6 barbell row 4 sets of 6 t-bar row 4 sets of 6 standing shoulder barbell press 4 sets of 8 sitting military press 4sets of 6 Arnold press 4sets of 10
Friday : dead lift : 6 sets of 8
Saturday : cardio and abs
Sunday : rest
Weighted dips 4sets of 12
Tuesday : squat 4sets of 8 frog squats 4sets of 12 Bulgarian squats 4sets of 8
Wednesday : rest
Thursday: lat pulldowns 4sets of 6 barbell row 4 sets of 6 t-bar row 4 sets of 6 standing shoulder barbell press 4 sets of 8 sitting military press 4sets of 6 Arnold press 4sets of 10
Friday : dead lift : 6 sets of 8
Saturday : cardio and abs
Sunday : rest