Barbell Squat: wide stance (horse stance), toes slightly out, sit deep, drive through heels. If rack is taken, use Smith machine.
Lunges: one leg at a time. 10 reps on one side, then 10 on the other. Control the descent.
RDL: push hips back, slight knee bend, feel the hamstrings stretch. Bar stays close to your legs.
DB Bench: full range of motion, control the weight down, drive up. Keep feet planted.
Upright Row: grip the EZ bar at the narrow part, pull to chin level, elbows high. Control it.
Rear Delt: squeeze at the top for 1 second. If machine is taken, use cables with the same motion.
Deadlift: hinge at the hips, flat back, drive through the floor. Start light, nail the form first.
Overhand Row: slight bend at the hips, pull the bar to your belly button, squeeze the lats at the top.
Face Pulls: pull the rope to your face, external rotate at the top. Light weight, full squeeze.
Hip Thrust: squeeze glutes at the top for 2 full seconds. Don't hyperextend your back.
Bulgarian Split Squat: rear foot on bench, drop the back knee straight down, keep your torso upright.
Lying Leg Curl: control the eccentric (lowering phase). Don't let the weight slam back.
Same exercises as Tuesday. Focus on beating your numbers from earlier in the week.
If you went 15 lb curls on Tuesday, try 15s again but aim for cleaner reps or one more rep per set.
Same exercises as Wednesday. Try to match or beat your numbers.
Deadlift: if you hit 8 reps clean on Wednesday, go up 10 lbs and aim for 6 clean reps today.