ok, ive been playing around with my routene lately so it might be a little weird. it also alternates weekly between #1 and #2, and all are 3x10.
Monday - #1
Wed - #2
Fri - #1
#1
Wide Grip Bench Press
Weighted Dips
Bent Over Rows
Pullups
#2
Deadlifts
Leg Press
Seated Shoulder Press
Tricep Extensions
Hammer Curls
and on the days off i do a light workouts only using bodyweight exercises.
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