Stats 5.7 145 lbs squat 105 x 5 bp 62 x 5 dl 115 x 5 kg
Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 5-10 reps
5 sets of Bench Press, 5-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10
4 sets of chin ups to failure


Tuesday: Legs/Calves
Squats 5x5 / 1-8
4 sets of Lunges 8-10 reps
4 sets of Stiff legged dead lift 8-10 reps
Front squat 4x5-10 reps
Calf raises two sets til failure

Wednesday back/abs
5 sets of Pullups till failure
4 sets of Deadlifts 8-10 / 1-6reps
Bent Over Rows 5x5
4 sets of Dumbbell Rows 8-10 reps
3x barbell shrug 6-12 reps
2x decline sit ups to failure


Friday: Shoulders/Triceps
dumbbell/barbell press 5x5/4x6-10
3 sets of Upright Rows
3 sets of front and side Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skull crushers 8-10 reps
4 sets weighted dips till failure