Mon -- Chest
Flat - 5x5
Inc. DB - 3x8
DB Flyes - 3x8
Cable X-over - 1x8
Tues -- Legs
Squat - 5x5
Stiff Deads - 3x8
Leg Press - 3x8
Calves - 5x15
Wed -- Off
Thurs -- Back/Shoulders
Dead Lifts - 5x5
B/O Rows - 3x8
Pull Downs - 3x8
Shrugs - 3x8
Military - 5x5
Laterals - 3x8
Front Raise - 3x8
Friday -- Bi's/Tri's
Skull Crushs -- 5x5
Push Down -- 3x8
Overhead DB Press -- 3x8
Barbell Curl -- 5x5
Alt DB Curl -- 3x8
Close Preachers -- 7's aka 21 ( 3 sets )
Flat - 5x5
Inc. DB - 3x8
DB Flyes - 3x8
Cable X-over - 1x8
Tues -- Legs
Squat - 5x5
Stiff Deads - 3x8
Leg Press - 3x8
Calves - 5x15
Wed -- Off
Thurs -- Back/Shoulders
Dead Lifts - 5x5
B/O Rows - 3x8
Pull Downs - 3x8
Shrugs - 3x8
Military - 5x5
Laterals - 3x8
Front Raise - 3x8
Friday -- Bi's/Tri's
Skull Crushs -- 5x5
Push Down -- 3x8
Overhead DB Press -- 3x8
Barbell Curl -- 5x5
Alt DB Curl -- 3x8
Close Preachers -- 7's aka 21 ( 3 sets )