Sunday
Bench
Barx10
135*3
225*3
280*3
280*3
280*3
Dead Lifts
Barx10
135*3
225*3
335*3
335*3
335*3
335*3
335*3
Assisstance
Push downs
Close grip
Lat pull down
Standing curls
Preacer curls
V-handle rows
Side raise pully
Monday
Squat
Barx10
135*3
225*3
315*1
420*1(Pr +10lbs)
Assisstance
Leg extensions
Ab work
Wednesday
Rack Pulls
Barx10
135*10
225*10
315*10
405*10
315*5
225*10
135*10
Shrugs
135*10
225*10
315*10
405*10
315*10
225*10
135*10
Db bench
50*10
110*6
80*10
50*10
Assisstance
Incline db bench
Push down
Jm Pressing
Seated curls
Strigth bar rows
OHP
Friday
Squat
Barx10
135*3
225*5
225*5
225*5
225*5
225*5
Assisstance
Leg extension
Leg curls
Hack squats
Leg extensions
|