A
BENCH PRESS 3X8-10 + WEIGHTED DIPS 2X8-12
SQUAT 4X8-12 + HAMSTING CURLS 3X8-12
BENT OVER ROW 3X8-10 + PULLDOWN 3X8-12
OHP 3X6-8 + FACEPULL 2X8-12
TRICEPS
B
DB BENCH 3X8-12 + DECLINE DB PRESS 2X8-12
SPLIT SQUAT 3X8-12 + LEG EXTENSION 3X8-12
DEADLIFT 4X6-8 + DB/SEATED ROW 3X12
LATERAL RAISES 3X8-12 + FACEPULL 2X8-12
BICEPS
C
HEAVY BENCH PRESS 3X6-8 + INCLINE 2X8-10
SQUAT 3X6-8 + LEG PRESS 2X8-10 + CALF RAISES
PULL UP 30 + RACK PULL 3X6-8
ARNOLD PRESS 3X8-10 + SHRUGS 3X10
HANGING LEG RAISE 4X10-15