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Day 1 Bench-3x12 Barbell Curls-3x12 Dumbell Press-3x10 Seated Hammer Curls-3x10 Dumbell Flyes-3x12 Day 2 Deadlift-3x12 One Arm Rows-3x12 Chins-3x10 Barbell Rows-3x12 Day 3 Military Press-3x12 Tricep Extensions-3x10 Lat Raises-3x10 Front Raises-3x10 Close Grip Bench Press-3x10 Day 4 Squat-3x12 Stiff-leg Deadlift-3x10 Leg Curls-3x12 Front Squat-3x10 Calf Raises-3x12
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