Monday

Bench 6x6 (70% 1rm)

Seated Rows 4x10
High pulley one arm row 4x10
Seated Bench across chest 4x10
Lower trap raise 4x10 X
Face pulls 4x10
Bicep Curls 4x10
Weighted pushups AMRAP
Rotator cuf
Tuesday
Long run

Futsal
Wednesday
Rows 4x8
Incline Bench 4x6
Weighted pullups 4x8
One-armed side Raises 4x10 X
Scapula pushups 4x10
Rear delt flys 4x10 X
Tricep pushdowns 4x10 X
Rotator cuf
Thursday
Squats 4x6
One-Legged Leg Press 4x10
Sots press 4x6
Lunges X
Cossack Squats X
Explosive Sled Pushes
Friday
Bench 8x4 (80% 1rm)
Batwing Row 4x8
Bicep curls 3x10
Tricep pushdowns 3x10
Cable curls 3x12
Close grip pushups 3x12
Standing cable row 4x10
Saturday
Gym
Bench 10x3 (85% 1rm)
Rows 4x6
Sumo deadlifts 5x5 (FORM)
Pullups/pushups complex
Sunday
Intervals