>>76309160
2x week upper
2 bench, 2 incdb, 1d flies
2 cnup, 2 dbrow, 1d plovr
2 sohp, 2 dbraise, 1d cable
1 cheatcurl, 1d tripull
1x week legday
1ds seatcalf, 1ds standcalf
1d habdv, 1ds hadd, 1d hamcurl
1 legpress+d1L+1d legext
4 inccrunch, 1+1d abmachine
after training 2x stretch im gym
hams, butterfly, pigeon, pancake, split, quads