Day 1
Exercise Sets Reps Intensity
BB High Pull + Clean + Push Press 3 4/4/4 50% of 1RM
Flat BB Bench Press 3 10 70% 1RM
DB Incline Bench Press 2 10 70% 1RM
DB Tricep Extension 2 10 70% 1RM
BB Step Up 3 10 65% 1RM
DB Romanian Deadlift 2 8-10 65% 1RM
Lat Pulldown to Front 3 10 60% 1RM
Rotator Cuff Exercise 1 10
Ab Exercises

Day 2
Exercise Sets Reps Intensity
DB Hang Snatch + Overhead Squat 3 6/6 50% 1RM
BB Back Squat 3 10 70% 1RM
BB Side Lunge 2 10 70% 1RM
Lying Leg Curl 2 8-10 65% 1RM
Seated Low Cable Row 3 10 65% 1RM
BB Biceps Curl 2 10 65% 1RM
DB Flat Bench Press 3 10 60% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises

Day 3
Exercise Sets Reps Intensity
Squat and Press 3 6 50% 1RM
BB Bent Over Row 3 10 70% 1RM
1-Arm Lat Pulldown 2 10 70% 1RM
DB Hammer Curl 2 10 65% 1RM
BB Decline Bench Press 3 10 65% 1RM
Tricep Pressdown 2 10 65% 1RM
DB Front Lunge 3 10 60% 1RM
Rotator Cuff Exercises 1 10
Ab Exercises