5’7
173
12% bf
Weekly split:
High pulls and vertical press
Biceps layers and back pump work
Bench layers, triceps, bicep pump
Leg layers and shoulders
Back and biceps
Incline bench layers and triceps
Off
1/3
A. High pull layers
B. Klokov press 3x6
C. BTN military press 3x8
1/4
A. Preacher curl layers
Back pump work:
B. NG pull down with squeeze 4x10
C. Cable row with squeeze 4x10
D. Rope cable row (leaning) with 3 second squeeze 4x10
3x
E1. Cable pullover
E2. Leaning row
E3. Cable pullover at 2/3 original weight