[fqqs]

only have got 3 days to workout, mon, wed and fri


Monday: Back/Bi's

Deadlifts 4 x 6-8,
Lat Pulldowns 3 x 10-12,
Seated Rows 3 x 10-12,
DB Rows 3 x 10-12,
BB Curl 3 x 6-8
DB Curl 3 x 6-8,

Wednesday: Chest/Delts/Tri's

Incline DB Press 4 x 6-8,
Weighted Dips 4 x 6-8,
DB Fly's 3 x 10-12,
Seated DB Press 3 x 6-8,
Leaning Laterals 3 x 10-12,
Close Grip Bench 3 x 6-8,
Decline EZ Bar Skullcrushers 3 x 6-8

Friday: Quads/Hams/Calves/Abs

Squat 4 x 10-12
Leg Extensions 3 x 10-12
Leg Curls 3 x 10-12
SLDL 3 x 10-12
Calve Raises (giant set)
Walking DB Lunges 3 x 12 each leg