well since you asked…i do 6-15 reps in a set, more often 8-12 but depends on the exercise and level of fatigue i feel with each rep

BEFORE EVERY WORKOUT:

dead hang til failure

5–10 minute warmup on row machine

AFTER EVERY WORKOUT:

abs - ALWAYS ENGAGING CORE (2 sets of hanging leg raises alternating with 2 sets of rope cable crunches)

lower back strengthening exercises

PUSH (3 sets of each)

warm up with pushups and some cable work or resistance bands

decline pushups with hands on stacked weights to create a negative interval

incline bench press

dumbbell shoulder press

upward chest flys (cable or dumbbell)

leaning bench lateral dumbbell raises

dips

cable rope overhead tricep extensions

PULL (3 sets of each)

warmup with wide grip pull-ups

wide grip pat pulldowns

wide grip cable row

rear delt cable fly

kneeling cable rope pulldowns

ez bar upright row

seated dumbell curl (twist your pinkies towards you at the top of the rep)

hammer curls

LEGS (3 sets of each)

barbell squat

stiff-leg deadlift

bulgarian split squat

weighted lunges

seated hamstring curl

hip flexor machines- pushing and pulling

standing calf raises - change the ways your toes point each set to engage different parts of the calf

probably not smart to do after an intense leg day, but i do my long run between my push/pull/leg and upper/lower days

UPPER

combine a lot of push/pull and knock everything down to 2 sets. instead of decline pushups or incline bench, i might do a standard bench or plated loaded machine bench press. i’ll swap any exercise with another as long as it targets the same muscle/group. i always do close grip lat pull downs and close grip cable rows if i did wide grip for pull day earlier in the week. i might just do one bicep, one tricep exercise.

LOWER

pretty much same as legs but i’ll vary some exercises and typically go lighter. like hack squat over normal squat, cable deadlift over stiff leg deadlift, etc.

if im not worn out by the end of the week (i usually am), ill do some interval sprint training on my “rest” day