Mon
Squats 4set @ 20,15,10,8
Hack Squats 3set @ 12,12,10
Leg Ext 2set @ 9,9
Leg Curls 3set @ 15,10,8
SLDL 3set @ 8,8,8
Crunches 3set 25,25,25
Tues
Flat Bench Press 4set @ 10,10,8,6
Incline Bench Press 3set @ 8,8,6
Weighted Dips 3set @ 10,10,10
Close Grip Bench Press 3set @ 8,8,8
Skullcrushers 3set @ 8,8,8
Wen
20min HIIT
Thurs
Dead Lifts 3set @ 15,10,8
Bent Rows 3set @ 8,8,8
Pullups 3set @ 10,8,8
Lat Dips 3set @ 8,8,8
Curls 3set @ 8,8,8
Rev Curls 3set @ 8,8,8
Forearm Curls 2set @ 20,18
Rev Forearm 2set @ 2
Fri
Military Press 3set @ 8,8,8
Side Lats 3set @ 8,8,8
Rear Lats 3set @ 8,8,8
Shrugs 3set @ 20,15,15
Upright Rows 3set @ 8,8,8
Calf Raise Standing 3set @ 20,20,20
Calf Raise Hack 3set @ 20,20,20
Neck Machine 3set (front & back) 10,8,8
Crunches 3set @ 25,25,25
Sat
20min HIIT
Sun
Rest