Currently, here's the training I'm looking at
Day 1
Bench (heavy) warm up, then 4 sets x 8 reps
Wide Grip Bench 3 sets x 6 reps
Narrow Grip Bench 3 sets x 6 reps
Front Delt Raise 4 sets x 8 reps
Dumbbell Seated Press 4 sets x 8 reps
Side Delt Raise 4 sets x 10 reps
Tricep Push Down 4 sets x 10 reps
Lying Dumbbell Tricep Extension 4 sets x 10 reps
Day 2
Squat (heavy) warm up, then 4 sets x 8 reps
Deadlift (light) warm up, then 3 sets x 8 reps
Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
Seated Hammer Curls 4 sets x 12 reps
Close Grip Chin Ups 3 sets x max on each set
Seated Row 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps
Day 3
Bench (light) warm up, then 3 sets x 8 reps
Wide Grip Bench 3 sets x 6 reps
Narrow Grip Bench 3 sets x 6 reps
Dumbbell Seated Press (heavy) warm up, then 4 sets x 5 reps
Front Delt Raise 4 sets x 10 reps
External Rotations 4 sets x 10 reps
Lying Dumbbell Tricep Extension 4 sets x 10 reps
Day 4
Deadlift (heavy) warm up, then 4 sets x 6 reps
Squat (light) warm up, then 4 sets x 8 reps
Shrugs (heavy) 4 sets x 10-15 reps
Barbell Row - 3 sets x 5 reps
Seated Hammer Curl 4 sets x 8 reps
Wide Grip Pull (down to chest) 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps
(Ab Work When Possible)
