MONDAY

Pull Ups 3x3

Barbell Rows 4x6

Lat Pulldowns 4 x 8-12

Lying DB Tricep Extensions 4 x 8-12

Tricep Pushdown 4 x 8-12

Incline DB Bench Press 4 x 8-12

Preacher Curls 4 x 8-12

Bicep Curls 4 x 8-12

TUESDAY
Leg Extensions 4 x 8-12
Leg Press 4 x 8-12
Leg Curls 4 x 8-12
Hanging Leg Raises 3x8

BB Calf Raises 4 x 8-12

WEDNESDAY

Face Pulls 4 x 8-12

Dips 3x3

DB Shoulder Shrugs 4 x 8-12

Power Shrugs 4x5

Hammer DB Curls 4 x 8-12

DB Lat Raises 4 x 8-12

Preacher Curls 4 x 8-12
Bicep Curls 4 x 8-12

THURSDAY
Pull Ups 3x3
Back Extensions 3 x 8-12
Good Mornings 3x6

Barbell Rows 4x6

Rack Pulls above knee (traps, pause at top) 4x5

BB Calf Raises 4 x 8-12

Lat Pulldowns 4 x 8-12

FRIDAY

Face Pulls 4 x 8-12

1
 EZ-Bar Curls 4 x 6-8
Lying DB Tricep Extensions 4 x 8-12
Tricep Pushdown 4 x 8-12
Hammer Curls 4 x 8-12

DB Lat Raises 4 x 8-12

Preacher Curls 4 x 8-12

Bicep Curls 4 x 8-12

SATURDAY

Pull Ups 3x3

Power Shrugs 4x5

Leg Extensions 4 x 8-12

Leg Press 4 x 8-12

Leg Curls 4 x 8-12
BB Calf Raises 4 x 8-12