Monday: Flat bench
Dead lifts
Military presses
Bicep Curls
Pushdowns
Abs
Tuesday: Squats
Leg Curls
Calf raises
Shrugs
Preacher curls
Close grip bench press
Wednesday: Incline bench
Seated row
Arnold presses
Barbell curls
Pushdowns
Abs
Thursday: same as Tuesday except maybe switch up arm exercises
Friday: Flat Flyes and pullovers
Bent row
Power cleans
Incline curls
Close grip bench press
Abs
All 4 sets except squats (5) and abs
6-10 reps. go to failure on the last set of every exercise
