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Day 1

box squat 2x5


glute bridge 3x8
lunge 3 sec eccentric αν μπορεις
super set με 3x10
banded side steps 3x10
db bench press 2x5
seal row 3x8
lateral raises 3x12
Deadbugs 2x12

Day 2

Sumo KB deadlif 2x5


split squat 3x6
db rdl 3x12
Military press 2x8
Seated row 3x10
facepull with external rotation 3x12
banded clamshells 2x15
Pallof Press 2x12

Day 3

Box Squat 3x8


glute bridge 3x12
barbell rdl 3x6
side lunge 3x6
straight bar pulldown 3x10
21's x2
Tricep extensions 2x8
banded adduction 2x12
winshield wipers 2x12
leg raises 2x12

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