DAY 1- Chest/Back/Tri 1

1.) Bench Press - 3min

Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
2.) Pendlay Row - 2min
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Incline Dumbbell - Press 2min
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
4.) Lat Pulldown - 2min
3x12-15
5.) Cable Row - 2min
3x12-15
6.) Dumbbell Skull Crusher 3x10-12 / kickback 1x10 - 1.5min
total = 53.5

DAY 2- Shoulders/ Legs/Bi 1

1.) Romanian Deadlift - 3min
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
2.) Seated Dumbbell Press - 2min
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Squat - 2min
Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
4.) farmers walk (Superset) Lateral Raise Variation 3x12-15 - 2min
5.) Split squat (Superset) Reverse Pec Dec 3x20 - 2 min
6.) Barbell OR Dumbbell Curl 3x8-10 / Preacher 3x8-10 -1.5min
total = 53

DAY 3- Chest/ Back/Tri 2

1.) Incline/Decline Bench press - 3min
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
2.) 1 arm row machine //chin up - 2min
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Dips - 2min
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
4.) Chest Supported Row //chin up - 2min
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
5.) Machine Press OR Fly 3x12-15 - 2min
6.) Tricep Pushdown 4x12-15 / kickback 1x10 - 1.5min
total = 48
DAY 4- Shoulders/ Legs/Bi 2
1.) Deadlift - 5min
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
2.) Standing Press -2min
Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
3.)farmers walk/Lateral Raise Variation 3x10-12 - 2min
4.) Hammer curl 3x8-10 / Incline Dumbbell Curl 3x10-12 - 1.5min
total = 47