Day 1-
ME Bench
Reverse Band Bench- Bunch of singles (rotating weekly between 3 board press and floor press)
4board Press- sets of 3
Rows
OH Press
some kind of exetensions
Day 2
ME Squat
5/3/1 principle
Rotate monthly between Box, free, and banded
GHR
Shrugs
Day 3
10 sets of 2 bench after 2 months add mini bands
3 board press for a bunch of singles
Rows
Pull Ups
Day 4
10x2 box squat
Hammer curls
Frank helped me out with this. Frank if I fucked something up let me know!
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