ok....quick write up.
ME bench:
-bench above 90%: 3 x (1, 2 , or 3)
-weighted dips: 3 sets of 5 increasing in weight
-lateral raises: 3 sets of 10
-planks
DE bench:
-speed bench: 9 x 3 at 50%...close, normal, wide grip
-military press: 3 x 5
-incline db press: 2 x 10
-lying tricep extension or skulls: 2-3 x 10
-planks
ME lower:
-conv. deads above 90%: 3 x (1, 2 , or 3)
-glute hams: 3 x 5
-pull throughs with bands: 2 x 15
-js rows: 2 x 5
-hammer curls: 2 x 10
DE lower:
-Bulgarians: 8-10 x 2
-RDL's: 2-3 sets x 6-8
-db rows: 2 x 10
-weighted pullups: 3-4 sets to failure
-barbell curls: 2 x 10
so i think i got it all covered...not set in stone.... but...two things.
whats another good prehab high rep tricep iso? and what's another good one for sets of five for hamstrings...keeping in mind i work out at home??? thanks for looking