Calisthenics

Wednesday:

Exercise	Sets	Reps	RPE
Seated Front Raise (Dumbbell)	1	10-15	@10
Seated Anterior Delt Press	3	06-10	@7-10
Standing Lateral Raise (Cable)	3	10-17	@8-10
Standing Overhead Tricep Extension (Cable)	3	10-15	@10
Prone Rear Delt Fly (Dumbbell)	1	10-15	@10
Prone Rear Delt Row (Cable)	3	06-10	@7-10
Standing Bicep Curl (Cable)	3	10-17	@10

Thursday:

Exercise	Sets	Reps	RPE
Glute Bridge (Barbell)	1	10-15	@10
Romanian Deadlift (Barbell)	2	06-10	@7-8
Hip Dominant Leg Press	2	06-10	@7-9
Seated Leg Curl	2	06-10	@8-10
Seated Calf Raise	2	06-10	@8-10

Saturday:

Exercise	Sets	Reps	RPE
Bench Press (Dumbbell)	2	06-10	@7-10
Lat Dominant Row (Cable)	2	06-10	@7-10
Incline Bench Press (Dumbbell)	2	06-10	@7-10
Neutral Grip Lat Pulldown	2	06-10	@7-10
Tricep Extension (Cable)	2	10-15	@10
Hammer Curl (Cable)	2	10-15	@10

Sunday:

Exercise	Sets	Reps	RPE
Quad Dominant Leg Press	2	06-10	@7-9
Leg Extension	2	10-15	@10
Sissy Squat	2	1+	@9-10
Standing Lateral Raise (Dumbbell)	3	10-15	@10
Straight Leg Calf Raise	2	06-10	@7-9
Abs Crunch (Cable)	2	06-10	@7-9