Week 11 - final

day 1

bench press - max
pull-ups - 3x10
pendlay row - 3x10
dumbbell curl - 3x10
strict leg raises - 5x10

day 2

squat - max
front squat - 3x5
good mornings - 3x10
single leg dumbbell (bulgarian style)- 3x10
plank - 3x60s

day 3

press - max
incline dumbbell press - 3x10
chin-ups - 3x10
weighted push-ups - 3x10
dips - 3x10
russian twist - 3x20

day 4

deadlift - max
rdl - 3x10
pull-ups - 3x10
barbell 21’s x 3 sets
banded hamstring curl - 3x10
reverse plank - 3x30s