day 1

Dumbell narrow and wide squats 3x8

Dumbell curl twist and press 3x6
Split Squats 3x8
Bench η Bent over fly 3x10
Lateral shifts 3x10
Standing bent over row 3x8
Plank Saws 3xmax
clamshells circuit 2x15 each
day 2
Bridge 3x12-10-8
Back Lunge 3x6
RDL 3x12
Lateral leg raise 3x10
Forward hip circles 3x10
Backward hip circles 3x10
Incline cumbell press 3x8
Cable row 3x12
Band pull aparts 3x12-20
Dead Bugs 3x15
(αν είναι ευκολα κρατα ένα βαρακι από πανω

Day 3
KB Deadlift 3x6
Step ups (step) 3x8
Leg Curl 3x15
KB swings 3x8
Standing DB Press 3x8
Alternating DB rows 3x10
Hammer curls 3x8
Tricep extensions 3x12
Side Plank 3xmax
bcycles 3x10