Monday

Band Pullaparts with band snatches
4 sets of 12
High to low facepull with rear delt fly
4 sets of 12
Pulldown with barbell curl
4 sets of 10
Bench
185x3 205x3 225x3 245x3 265x3
Incline bench
135x3 155x3 175x3 195x3 205x3 215x3 225x3
Pin press
250x3x3
Pushdowns
120x10x3 100x10 110x10 80x10

Wednesday

Band pullaparts with band snatches
3 sets of 10
Pulldowns
180x10x3
Leg extensions
135x16 150x14 165x12 180x10
Front squats
135x5 185x3 225x1
Squats
275x1 315x2 365x3 405x5
Deficit pulls(beltless)
365x5 385x5 405x5 425x5 445x5
Bent over rows
185x5 205x5 225x5 245x5
Band assisted Pull-ups
BWx8 BWx6
Hammer row
180x12x4
Hammer pulldown
210x12 180x12x3
Seated Calf raises
90x20 90x14 90x12 70x14
Planks
3 sets 1min

Friday

Band Pullaparts with band snatches
4 sets of 12 each
Pulldowns with barbell curls
4 sets of 10 each
Lateral, front and rear delt raise
3 sets of 12 each
Seated military press
135x3 150x3 165x3 180x3 135x10
Tricep circuit(pull bar,T bar, Rope)
3 sets of 12 each
Leg curls
4 sets of 12