Tuesday ok go

Heavy Lower Set 1 Set 2 Set 3

Squatz( Warm Up 230 x6 230 x6 230 x6
Deadlif Warm Up 290 x6 290 x6
Standing Calf raises Warm Up 180 x8-12 160 x8- 160 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Wednesday
Heavy Upper Set 1 Set 2 Set 3
Bench Pressd Warm Up 175 x6 175 x6 175 x6
Barbell Row Warm Up 180 x6 180 x6 180 x6
Military Press Warm Up 110 x6 x12 x10
Weighted Pull Up Warm Up 45 x6 x12 x10
Ez bar Curl Warm Up 80 x8-12 80 x8- 80 x8-12
Tricep pull downs Warm Up 60 x8-12 60 x8- 60 x8-12

Friday
Hypertrophy Lower Set 1 Set 2 Set 3 Set 4
Squat Warm Up 160 x8 160 x8 160 x8 160 x8
Deadlif Variation Warm Up 240 x8 240 x8 240 x8 240 x6
Hamstring Curl Warm Up 70 x8 70 x8 70 x8 70 x6
Calf Raise Warm Up 140 x15 140 x15 140 x15 140 x15
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Saturday
Hypertrophy Upper Set 1 Set 2 Set 3 Set 4
Chest Press (Flat or Decline) Warm Up 65 x8 65 x8 65 x8 65 x8
Incline Chest Press Warm Up 130 x8 130 x8 130 x8 130 x8
Barbell Row Warm Up 135 x8 135 x8 135 x8 135 x8
Weighted Chin-Up Warm Up 0 x8 0 x8 0 x8 0 x8
dumbbell overhead press Warm Up 45 x10 45 x10 45 x10 45 x6
Bicep Exercise Warm Up 22.5 x10 22.5 x10 22.5 x10
Tricep Pull Down Warm Up 40 x8-12 40 x8- 40 x8-12 40 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12
0
Set 5
160 x8
240 x6
70 x6
140 x15