glute bridge 3x8 lunge 3 sec eccentric αν μπορεις super set με 3x10 banded side steps 3x10 db bench press 2x5 seal row 3x8 lateral raises 3x12 Deadbugs 2x12
Day 2
Sumo KB deadlif 2x5
split squat 3x6 db rdl 3x12 Military press 2x8 Seated row 3x10 facepull with external rotation 3x12 banded clamshells 2x15 Pallof Press 2x12
Day 3
Box Squat 3x8
glute bridge 3x12 barbell rdl 3x6 side lunge 3x6 straight bar pulldown 3x10 21's x2 Tricep extensions 2x8 banded adduction 2x12 winshield wipers 2x12 leg raises 2x12