C1DW3D1

Bench
275X5
310X3
345X7

295X8
295X6
295X5

Incline DB
100X8
100X6
100X6

Dips
Bw+45×12X3

Skulls
115X10X3

Cable cross
90X8X3

Cable pushdown
140X12X2

Hang knee raise
20X3

C1W2D4

Deads
285X3
330X3
370X7
370X7
370X5

Lat pulldown
140X10X3

Dbsldl
75X10X3

Hang knee raise
20X3

C1W2D3

Ohp
135X3
150X3
170X10

140X8X3

Tb shrug
135X12X3

DB laterals
30X12X3

Rope upright row
70X15X3

Hang knee raise
20X3

C1W2D2

Squats
255X3
290X3
330X7

295X8X3

Ez curl
95X10X3

Hangknee raise
20X3

Split leg Bulgarians
60X10X3

Cable curls
100X12X3

C1W2D1

Bench
255X3
295X3
330X8

275X10
275X8
275X6

Superset with
DB INCLINE
100X7
100X6
100X5

Cable Cross
80X10X3

Skulls
115X10X3

Dips
BW+45X8X2

Cable push down
140X12X2

C1D4

Deads
265X5
305X5
350X5
315X5X3

DB row
75X12X3

Lat pulldpwn
125X10X2

Hang knee raise
20x4

C1D3OHP

BB OHP
135X5
140X5
160X11

140X8X5

DB SHRUGS
100X12X3

Rope upright row
70X12X3

Hang knee raise
25X3