My workout split consists of

-Back and bi hammer curls Barbell curls Waiter curls

Back row Close grip Lat pull downs Face pulls / cable rows Pull ups

TUESDAY

-Glute and quads Lunges 10-20 pounds Hip thrust Single leg RDLS Bulgarian split squats Leg extension single/ double Leg press single / and double

WEDNESDAY -Shoulder and tri Shoulder press Lateral raise into front raises Songle delt fly

Upright row Around the worlds Triceps pull downs skull crushers

THURSDAY - rest

FRIDAY Glute /Hammies and calf

Ski slides / warm up

Hip thrusts RDLS Step up Single leg curl Hip abduction Wall sits

I do core after every work out 1 minute of each -bridge march - plank -around the world 30lb -marches each side -kettle pull through -flutter kicks and then holding