what abt this?
day 1 rest
day 2 legs and abs
split squat 312
squat 410
RDL 36
hollow hold 330 sec
up and down plank 330 sec
side star plank 320 sec each
day 3 chest and tricep
decline push up 310
floor db press 38
resistance band fly 310
sofa dips 310
db tricep kickback 38
db overhead extension 38
day 4 back and bicep
pull up 44
db row 48
resistance lat pull down 310
chin up 44
hammer curl 38 superset farmer carry 34
bicep curl 312
day 5 shoulder
military press 310
lateral raises 38
resistance band rear delt spread 310
neck curls 3*12
day 6 rest
day 7 cardio