Isolated hyperext 5x8 barbell shrug 3x10 leg lift

Isolated Hyperext 5x8 barbell shrug 3x10
leg lift 5x20 decline sit up 5x15
standing calf raise 5x20 seated calf raise 5x20

day 5 bench/squat day 6 deadlift
Squat 3x3 75% DL plate 4x4 75%
Squat 3x2 90% power rack 4x3 75%
Bench 6x3 75% Reverse pulldown 5x12
Incline DB Press 5x12 good morning 5x8
decline ab twist 5x12
standing calf raise 5x20

day 1 bench/squat day 2 arms day 3 deadlift day 4 shoulders
Squat 7x3 75% Rbench 5x4 70% DL plate 2x3 75% Seated unsupport pres 5x8
Bench 3x2 70% EZ tri ext 5x12 DL plate 4x2 85% Upright row 6x10
Bench 2x3 85% Straight curl 5x8 DL 3x3 75% Rear delt pulse 5x15
Flat DB Press 5x12 Decline ab twist 5x12 DL 3x2 90% Seated DB Curl 5x10
Standing calf raise 5x20 Close pulldown 5x10 Weighted decline sit up 5x12
Good Morning 5x8 BB Shrug 3x10
Seated calf raise 5x20

day 5 bench/squat day 6 deadlift
Squat 3x3 75% Power rack 2x3 75%
Squat 3x2 92.5% Power rack 3x2 90%
Box squat 5x3 85% DL plate 4x3 85%
Bench 6x3 80% Reverse Row 6x6
Incline DB Press 5x12 Weighted hyperext 5x8
leg lift 5x20
standing calf raise 5x20

power squat 5x1 60% Rest Incline bench 5x1 60% rest deadlift 5x1 60%

rest

power squat 5x1 85% Rest Incline bench 5x1 85% rest deadlift 3x1 85%
1x5 40% 1x5 40% 1x5 40%
1x3 55% 1x3 55% 1x3 55%
1x2 70% 1x2 70% 1x2 70%

rest

Squat Rest Incline bench rest
1x5 50% 1x5 50%
1x3 60% 1x3 60%
1x2 70% 1x2 70%
1x1 85% 1x1 85%
1x1 100% 1x1 100%

Deadlift rest
1x5 50%
1x3 60%
1x2 70%
1x1 85%
1x1 100%