Monday:

Squat: bar 1 x 8
60% 3 x 8
85% 3 x 6
Shoulder press: bar 1 x 8
xxx 3 x 8
Tuesday:
Bench Press bar 1 x 8
xxx 3 x 8

Tricep extension 3 x 8
Wednesday: rest
Thursday: Deadlift

Cable flys
Friday: Pull-up

Chest-Supported Row
Saturday: rest
Sunday: Rest

Squat

Incline/decline press
OHP/shrug
pull-up/lat pulldown
kettle ball swing/snatch

Bench press

Incline/decline press
curl/calf raise
barbell rows /lat pulldown
kettle ball swing/snatch

Deadlift

Leg press
tri extension/shrug
pull-up/bent-over rows
curl/OHP