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Upper body (back bias)
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2m 20s
4 sets of the first superset (bent over rows and top alt. chest press)
2 sets of everything else.
1-2 minute rest after each set!
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Lower body strength
4 sets of the first superset with a full 1 minute rest break.
3 sets of everything else with a 45 second - 1 minute rest break.
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Shoulder day
If you are able to perform the last exercise (weights light enough) perform 2 sets of every exercise at 75% of your max effort (2 Reps in reserve)
If not, perform 3 sets of each exercise with the same effort and reps.
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Glute-focused leg day
