Program

Monday Chest/Tri
Tuesday Back/Bi
Thursday Shoulders/
Friday Legs/Core



Monday: Bench
Incline Bench
Barbell JM Press
One Hand DB Extention

Tuesday Barbell Row
High Rep DB Rows
Barbell Curls
DB Curls

ThursdaySeated Barbell Press
Rear Delt Work
Medial Delt
Upright Row

Friday Front Squat
Romanian Deadlift
Lunges
Core




Format for exercise is as follows

Core Lift - 8rm+2+2+2 / 6rm+2+2+2 /


Rest of lifts follow :

3-4x10 all sets with same weight 4setts
go up weight only if able to get same weight for all sets
if not possible drop to 8 reps and do the same
go up weight only if able to get same weight for all sets
if not possible drop to 3sets x 10reps and do the same
go up weight only if able to get same weight for all sets
if not possible drop to 8reps and do the same
go up weight only if able to get same weight for all sets
if not possible change exercise