monday

set 1 set 2 set 3 set 4

combo ( FL pull to hold press ) 30s 30s 20s
negative FL 3 reps 3 reps 3 reps
FL hold 15s 15s 7s
pull up 10 reps 10 reps 10 reps 10 reps
biseps curl 8 reps 8 reps 8 reps

tuesday

set 1 set 2 set 3 set 4

combo (P press to push up ) 30s 30s 20s
[Planche hold ( holo straddel ) 12s 12s 6s
box planche press 5 reps 5 reps 5 reps
scapular pushup 10 reps 10 reps 10 reps 10 reps
dips 20 reps 20 reps 20 reps
Pike push up 10 reps 10 reps 10 reps

wedneseay leg day

set 1 set 2 set 3 set 4 set 5
Squats 15 reps 10 , 12 reps 10 , 12 reps 10 , 12 reps 10 , 12 reps
Lungs 12 reps 12 reps 12 reps
Leg press / hack squat 15 , 20 reps 15 , 20 reps 15 , 20 reps
Hamstring curl 15 reps 15 reps 15 reps 15 reps
Leg exstasion 15 reps 15 reps 15 reps 15 reps
calfs MR MR MR MR

friday

set 1 set 2 set 3 set 4

combo ( FL pull to hold press ) MH MH 20s
negative FL 3 reps 3 reps 3 reps
FL hold 15s 15s 7s
pull up 10 reps 10 reps 10 reps 10 reps
biseps curl 8 reps 8 reps 8 reps

saturday

set 1 set 2 set 3 set 4

combo (P press to push up ) MH MH 20s
[Planche hold ( holo straddel ) 12s 12s 6s
box planche press 5 reps 5 reps 5 reps
scapular pushup 10 reps 10 reps 10 reps 10 reps
dips 20 reps 20 reps 20 reps
Pike push up 10 reps 10 reps 10 reps