Week 1
Workout 1
Flies 5x8 (pumping, supersetting)
Bench 5x5
Deadlifts 3x12 (not supersetted, my back is too weak)
Delt Flies 6x6 (Supersetting
Pullups 3xmax
Standard Squats 6x6
3x (max dips + planche on ball)
Workout 2
Flies 4x8 (pumping, supersetting)
Bench 4x8
Deadlifts 3x12 (not supersetted, my back is too weak)
Delt Flies 4x8 (supersetting
Pullups 4xmax
Standard Squats 4x8
3x (max pushups + planche on ball)
Workout 3
Flies 4x12 (pumping, supersetting)
Bench 4x12
Deadlifts 3x12 (not supersetted, my back is too weak)
Delt Flies 4x12 (supersetting
Pullups 4xmax
Standard Squats 4x12
3x5 slow planche-style (hands at hip) pushups + handstands
Week 2
Workout 1
Incline Dumbell Press 5x5 (supersetted with)
Flies 5x5
Legpress 5x5 (ss)
Snatches 3x12
Military Press 6x6 (ss)
Seated Row 6x6
Standard Squats 6x6
4x 6 weighted dips
planche on ball
Workout 2
Incline Dumbell Press 4x8 (supersetted with)
Flies 4x8
Legpress 4x8 (ss)
Snatches 3x12
Military Press 4x8 (ss)
Seated Row 4x8
Standard Squats 4x8
3x8 weighted dips
planche on ball
Workout 3
Incline Dumbell Press 4x12 (supersetted with)
Flies 4x12
Legpress 4x12 (ss)
Snatches 3x12
Military Press 4x12 (ss)
Seated Row 4x12
Standard Squats 4x12
3x 12 weighted dips
planche on ball