monday
bench 5x5
dumbell fly 3x10
incline dumbell 3x10
squat 5x5
leg extensions 3x10
abs 3x10

wednesday bent row 5x5
cable row 3x10
lat pulldown 3x10
pullovers 3x10
hyperextensions 3x10

Friday power clean 5x5
leg curl 3x10
shoulder press 5x5
lat raise 3x10
shrugs 3x10
bench 5x5
squat 5x5