Day 1 Chest, Traps, Quads
Explosive Bench with Bands 4 x 15,12,8,8
Self Supported bent over rows 4 x 15
Squats 4 x 15, 10, 10, 10

Alt. incline DB press 3 x 15, 10, 6
Bent over row 3 x 12
Weighted Step ups 3 x 12 each

DB flys 5x5
Rev. DB flys 5 x 8
Leg Ext. 5 x 10


Day 2 Delt, Latts, Hams
Overhead Bar Press 3 x 12, 10, 6
Dual DB pull overs 3 x 15, 10, 8
Barbell single leg DL 3 x 15

Iso Lat db raises 4 x 12, 10, 8
Seated Lat pulldowns 4 x 15, 6, 12, 12
Prone Leg curls 4 x 15

Alt. db overhead press 4 x 10, 8, 5, 5
Iso kneeling lat pulls 4 x 15, 12, 10, 10
Iso db single leg squats 4 x 8 each


Day 3 Conditioning Workout full body
Decline DB push-ups w/ft on swiss ball 5 x 20
Single leg bent over row 5 x 15 each
Backward lunges 5 x 10 each
Pull-ups (Assisted if needed) 5 x 20
Mountain Climbers with DB 5 x 25 each
Lying ham curls w/ swiss ball 5 x 20
Sprints 1.5 mins 5 x 7 - 9 mph

I would love some feed back or thoughts.. ran this routine once before but am doing it again with some pwo.