Workout Routine 1.2

Saturday - Rest + Cardio
Sunday - Full Body
Monday - Rest + Cardio
Tuesday - Full Body
Wednesday - Rest + Cardio
Thursday - Full Body
Friday - Rest


Sunday
* Vertical Chest Press - 3 x 10
* Perform as superset to failure
    1. Archer pushups - 3 x failure
    2. Horizontal crossovers  - 3 x failure

* DB curl trifecta - 3 sets (10 reps in each position each arm)
* Hammer curl - 3 sets x failure

* Triceps extension (sitting down) - 3 x 10

* Perform as drop set
    1. DB cheat laterals - 3 sets to failure (1 arm at a time)
    2. DB push press - 3 sets to failure (1 arm at a time)

* Rocking Lat pulldowns (10-12RM to failure) - 3 sets

* Goblet squats (squat with DB) - 3 x 10
* DB Bulgarian Hi/Low Split Squats
        1. 2 x 10-12 each leg (Alternating Hi/Low torso on each rep)
        2. 1 x failure each leg (Bodyweight explosive Plyo Hops)

* Low row (and with inverted grip) - 3 x 10 in both positions

* FACEPULLS


Tuesday
* Vertical Chest Press - 3 x 10
* Perform as superset to failure
    1. Banded pushups - 3 x failure
    2. Lo-High crossovers - 3 x failure

* Standing arm curl - (10-12RM to failure) - 3 sets
* Hammer curl - 3 sets x failure

* Triceps extension (standing up) - 3 x 10

* Delt stretch - 3 sets x 7 reps each

* Closer grip lat pulldowns (10-12RM to failure) - 3 sets

* Goblet squats (squat with DB) - 3 x 10
* Hip Band Ladder Finisher - 1 or 2 x Ladder to 10 reps

* Low row (and with inverted grip) - 3 x 10 in both positions

* FACEPULLS


Thursday
* Vertical Chest Press - 3 x 10
* Perform as superset to failure
    1. Decline pushups - 3 x failure
    2. High-Low crossovers - 3 x failure

* Sitting arm curl - (10-12RM to failure) - 3 sets
* Hammer curl - 3 sets x failure

* Dumbbell triceps extension - 3 x 10

* Overhead band press - 2 x 15  ???

* behind the head lat pulldowns (10-12RM to failure) - 3 sets

* Goblet squats (squat with DB) - 3 x 5 | 5 | 5
* DB Bulgarian Hi/Low Split Squats
    1. 2 x 10-12 each leg (Alternating Hi/Low torso on each rep)
    2. 1 x failure each leg (Bodyweight explosive Plyo Hops)

* Low row (and with inverted grip) - 3 x 10 in both positions

* FACEPULLS