back() + bi()
4x12 hybrid curl + stretch between sets
4x12 french curl
3x10 L sit pullups
3x6 weighted pullups
4x12 bent over rows
4x10 seated rows WITH STRETCH
shoulders()+ chest()+ tri()
80x elevated pike press
4x12 Arnold press
4x12 Side lat raises
4x10 One arm push-ups
4x8 bench press
4x12 bar tricep extensions
legs()
3x10 squat or pistol squat
3x10 leg extensions
100x calf raises
4x15 lunge jumps
everyday()
4x40seconds russian twists
stretching