PPLxUPPER/LOWER

push 'hypertrophy'
1. bench press (dumbbell)
2.chest dip (weighted)
3.cable fly crossover (with bench)
4.shoulder press (dumbbell)
5.lateral rise (cable)
6.Unilateral Triceps Extension
pull 'hypertrophy'
1.pull up (weighted)
2.Chest Supported Incline Row (dumbbell)
3.straight arm lat pulldown (cable)
4.back extension (weighted hyperextension)
5.rear delt fly cable
6.spider curl (barbell) / dumbbell
legs 'hypertrophy'
1.squat (barbell)
2.romanian deadlift (Barbell)
3.leg extension
4.lying leg curl (machine)/(seated leg curl (machine)
5.seated calf raise (machine)/standing calf rise (smith machine)
Toes to Bar
upper 'strength and power'
bench press
pendlay row (for power)
Overhead press
triceps dip (weighted)
chin up (weighted)
lower 'strength and power'
deadlift
box squat
leg press
bulgarian split squat
farmers walk
 sets reps rest temp rir
4 6-8 4min 3101 1-2
4 6-8 3min 3X02 0-1
3 8-10 2:30min 113X 2-3
3 6-8 3min 012X 1-2
3 8-12 3min 112X 1-2
3 8-10 3min 112X 0-1

4 4-8 5min 0X12 0-1

4 6-10 3:30min 013X 1-2
3 10-12 2:30min 113X 2-3
2 10-12 3 min 013X 2-3
3 10-12 2:30 min 0121 1-2
3 6-8 3 min 0X11 0-1

4 <=5 4min 2X13 0-1

4 6-8 4min 3101 1-2
3 10-12
5min 012X 0
3 10-12
4 10-12 2:30min 0131 2-3
3 max 2:30min 0X31 0

4 1-5 5min 1102 0-1

4 6-8 4min 1X01 1-2
3 3-5 5min 012X 0-1
3 3-5 3:30min 3X02 0-1
3 4-6 3:30min 0X11 0-1

4 1-3 10min 0XX3 0-1

4 6-8 4min 0102 1-2
3 5-8 4min 310X 1-2
3 8-12 4min 1111 -2
2 30steps 3:30min //////