by saraf149
Day 1: Warm-up sets for incline bench press and dumbbell row of 2x12. Push ups can be modified if needed. TRX Row can be susbtituted for one arm cable row.
Day 2: Warm-up sets for spider curl, lying tricep extension, single leg standing calf raise of 1x12 and barbell bulgarian split squat of 2x12.
Day 3: Warm-up sets for flat bench dumbbell press and dumbbell deadlift 2x12
Day 4: warm-up sets for incline bench curl, overhead tricep extension, single leg calf raise are 1x12 and for step-ups it's 2x12.
Found from M&S - Unilateral Training: Building Muscle & Strength Without a Barbell (https://www.muscleandstrength.com/articles/unilateral-training-muscle-strength-barbell).