Bench Press 6 (75%), 5 (78%), 4 (82%), 3 (85%), 2 (88%), 1 (91%)
Close Grip Bench Press 3x3
Skull Crushers 3x8
Tricep Pushdown 3x8
DB Kickbacks 3x8
Crunches 3x25
Tuesday:
Power Cleans 3x5
Pull-Ups 3x10
T-Bar Rows 3x8
DB Rows 3x8
Lat Pulldowns 3x8
Straight Bar Curls 3x8
Seated Curls 3x8
Crunches 3x25
Thursday:
Military Press 3x8
DB Shrugs 3x8
Incline Bench Press 3x6
Frontal Raise 3x8
Reverse Flyes 3x8
One Arm DB Skull Crush 3x6
Skull Crushers 3x8
Crunches 3x25
Friday:
Squats 3x8
Deadlift 3x3
Leg Extension 3x8
Leg Curls 3x8
Leg Press 5, 4, 3, 2, 1
Calf Raises 3x15
Crunches 3x25