[BendtheBar]

Here is what I decided on. You will notice that squats and deadlifts are set up differently. This is to save a bit of time.

I am going all in. Was going to do it today but felt like I was getting sick.

Monday

Squats – 225 x 10, 315 x 10, 415 x 5, 465 x AMAP
Bench Press – 3x10
Leg Extensions – 3 x 10
Flye – 3 x 10
SLDL – 3 x 10
Seated Overhead Press – 3 x 10
Bulldozer Laterals – 3 x 10
Barbell Rows – 3 x 10
Barbell Shrugs – 3 x 10
Dumbbell Curl – 3 x 10
Seated 2 Arm Extensions – 3 x 10
Calves 3 x 10


Wednesday

Deadlifts – 405 x 5, 495 x 5, 585 or 635 x AMAP
Dumbbell Bench Press – 3x10
Goblet Squats – 3 x 10
Incline Flye – 3 x 10
Leg Curl – 3 x 10
Seated Dumbbell Press – 3 x 10
Reverse Flyes – 3 x 10
Rack Chins – 3 x 10
Upright Row – 3 x 10
Hammer Curl – 3 x 10
Skullcrushers – 3 x 10
Calves 3 x 10


Friday

Squats – 225 x 10, 315 x 10, 415 x 5, 465 x AMAP
Incline Bench Press – 3x10
Leg Extensions – 3 x 10
Flye – 3 x 10
SLDL – 3 x 10
Seated Overhead Press – 3 x 10
Bulldozer Laterals – 3 x 10
Dumbbell Rows – 3 x 10
Barbell Shrugs – 3 x 10
Dumbbell Curl – 3 x 10
Seated 2 Arm Extensions – 3 x 10
Calves 3 x 10