It's a long awesome way...

[Ninjarello1]

2 weeks in, i m starting to see something...

 

[Ninjarello1]

Week 6

PUSH
-incline bench
-chest Press

-lying lateral rise cable
-dumbell shoulder press
-bent over single cable lateral rise or facepulls

-push down vulken
-jm press (french Press Is hurting my elbows)
-overhead triceps single cable

-single calf Smith
-seated calf

LEGS
-adductor
-lying leg curl
-pendulum squat add a band
-leg Press
-leg extension focus rectus femoris
-seated leg curl
-bulgarian split squat

PULL
-trazy bar lat pulldown
-smith machine row
-single arm pulldown machine supinated
-chest supported row machine
-straight arm pulldown cable vulken

-bayesian curl
-single cable Hammer curl
-single arm preacher curl

-calf Smith machine 12/15rm reach 50 reps

REST

PUSH
-incline chest press
-75° seated military Press
-cable flies 45°

-dumbell laterale rise

-dip
-single cable Overhead triceps
-single cable pushdown

-single seated calf
-calf leg Press

PULL
-lat pulldown or pull ups
-row machine upper back
-lat pulldown triangle

-leg curl seated
-SLDL (slow recover from sciatic pain, now recovering low back pain, slow process but It s going well)

-alternate dumbell curl
-single cable High curl

-abs