Saturday and monday

Saturday squats with reverse bands: 415 X 2 sets of 10, 465 X 2 sets of 10
Close stance reverse band squats: 235 X 10, 325 X 10, 12, 15.
Hanging leg raise: 1 set of 15
speed deads with mini bands: 135 X 2 sets of 2, 225 X 3 sets of 2 (3 sets each) sumo and conventional.

Monday
Bench: 135 X 2 sets of 12, 185 X 2 sets of 5, 225 X 2 sets of 5, 225 and 1 chain X 5, 225 and 2 chains X 5, 225 and 3 chains X 5 (2 foam boards), 225 and 4 chains X 5 (2 foam boards) 225 and 4 chains X 5 off 1 foam board, 225 and 5 chains X 2 sets of 5 off 3 board.
Hammer incline press: 1 plate X 4 sets of 20-25