[vcjha]

Here's the routine:

Monday
Bench Press - 3 x 20 goal reps
Barbell Rows/Dumbbell Rows - 3 x 20 goal reps
Arnold Dumbbell Press or Seated DB Press - 3 x 20 goal reps
Close Grip Bench Press - 3 x 20 goal reps

Tuesday
Squats - 3 x 25 goal reps
Still Leg Deadlift - 2 x 20 goal reps (or Glute Ham Raise - 3 x 8-10 reps)
Calves
Dumbbell Curl - 3 x 25 goal reps (or chin ups - palms towards face - 3 x Max)
Abs

Thursday
Incline BP or Dumbbell Bench Press - 3 x 20 goal reps
Pull Ups - 3 x Max Reps
Seated or Standing Overhead Press Variation - 3 x 20 goal reps
Dips - 3 x Max Reps

Friday
Deadlift - 3 x 15 goal reps
Squats - 1 x 20
Calves
Barbell Curl - 3 x 25 goal reps (or chin ups - palms towards face - 3 x Max)
Abs

For now, there will be no ab work. Other than that, per BTB's advice, only goal is to progress in weight or reps. Hope I make BTB proud in the next two months! Workout starts in two hours.