Monday
Deadlifts – 8 sets
Romainian deadlifts – 6 sets
dumbell rows – 5 sets
Deadlift static holds – 2 sets
Wednesday
side/front/rear lateral raises – 4 sets
Bench – 7 sets
Dips – 5 sets
Military press – 5 sets
Barbell curls - 5 sets
Reverse wrist curls - 3 sets
Thursday
Box squat – 6 sets
Step-ups – 3 sets
Barbell curls - 5 sets
Planks - 3 sets
Glute ham raises – 2 sets
Friday
front/side/rear lateral raises – 6 sets
Upright rows – 4 sets
Close grip bench press – 5 sets
