WORKOUT A

 Squats 3 x 5
 Incline dumbbell press 3 x 5
 Row 3 x 5
 Overhead barbell extension 3 x 6-10
 Preacher curl 3 x 6-10
 Good Morning 2 x 6-10
 Abs 3 x 6-10

WORKOUT B

 Squats 3 x 5
 Overhead Press 3 x 5
 Close Grip Bench Press 3 x 6-8
 Weighted chin up 3 x 5
 Abs 3 x 6-10
 Calf Raises – 3 x 10
 Lateral Raises 3 x 10-12
 Rear dealt machine 3 x 10-12

3-5 minutes rest

Add 1.25kg a week on bars.