Day 1

Barbell row

5x5

(very heavy)

1 arm dumbbell row

3x6

do

Deadlift

3x6

(moderate)

Preacher Barbell curl

2x10

(rest-pause)

Standing Hammer curl

2x5-6

Day2
Decline Bench press

5x5

(very heavy)

Military Press

5x5

(very heavy)

Skullcrushers

2x10

(rest-pause)

Reverse Barbell wrist curl

5xas many

Day 3
Squats

5x5

(super heavy)

Leg press

3x15

(super heavy,rest pause)

SLDL

2x10

(moderate)

Calf Raise Donkey

5Xas many

(2 guys on back)

Rest no more than 90 seconds between 5x5 sets

5x5 sets are not to failure. Choose a weight with which u can do just 6-7 reps in 1st set. once u go
to 5th rep,stop. Rest 90 seconds and then start set 2and so on
Rest pause sets: choose a weight with which u can do just 4-5 full and perfect reps. once u
fail,then put down the weight and wait for 10-15 seconds. Then squeeze out to 2-3 reps and
again put down the weight. Reduce the weight a little bit, wait 10-15 seconds and then do again
2-3 reps.
Rest full 3 mins between every rest-pause set