workout three days a week, alternating betweek workout A and B
workout A:
3x bulgarian split squat
3x decline bench
3x chest-supported BB row
3x military press
workout B:
3x deadlift
3x incline DB press
3x cable row
3x lying lateral raises
in workout B, why not change the cable row to a wieghted wide grip pull-up.
a vast majority of coaches on this site rant that not enough people do them.
just my two cents