SHOULDERS AND BICEPS

-OHP 5/3/1
-Shrugs 4x12
-Lateral raises 3x12
-Bent over raises 3x12
-EZ bar curls 3x12
-Dumbbell curls 3x12

LEGS
-Squat 5/3/1
-Front squat 4x10
-Glute ham raises 4x10
-Bulgarian split squat 4x10
-Hanging leg raises 4x10

CHEST AND TRICEPS

-Bench 5/3/1
-Dumbbell bench 4x10
-Dips 4x10
-Pushdowns 4x15
-Pushups 2xFailure

BACK
-Deadlift 5/3/1
-T-bar row 4x10
-Pullups 4x10
-Back raise 4x10
-Ab wheel 4x10

Day 1: Shoulders and Biceps

Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10

Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12

Day 3: Chest and Triceps

Bench Press – 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure

Day 4: Legs and Abs

Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12