[jakobi]

all compound and bodyweight exercises...no machines

mon (shoulders, quads)
-bb standing military press
-bb upright rows
-bb rear delt rows
-db swings

-bb zercher squats
-bb overhead squats

tues (traps, core, hamstrings)
-db incline shrugs
-bb overhead shrugs

-bb bent press
-turkish get up
-bb good mornings

-romanian deadlift
-zercher deadlift
-bb walking lunges

weds (triceps, calves, forearms)
-bb incline close grip press
-wighted dips
-db elbows out extension

-weighted donkey calf raise
-bb squat raise

-one hand deadlift
-plate pinch curls
-weighted towel chinups

friday (chest, biceps, quads)
-bb incline press
-bb floor press
-weighted v-dips

-one hand bb rows
-db incline rows
-weighted chinups

-atg squats

sun (back, calves, forearms)
-deadlift
-snatch grip deadlift on a block
-bb rows
-weighted wide grip pullups

-weighted donkey calf raise
-bb standing calf raise

-farmers walk
-one hand seated bb wrist curls
-plate toss