Day 1 chest/calves
Flat Bench [5x5] 10lbs
Incline Dumbell Press [2x8-10] 20lbs
Flat Flyes [2x8-10] 25lbs
Standing Calve Raises [5x15] 25lbs
Day 2 Back/Shoulders
Standing Military Press [5x5] 5lbs
Upright Rows [3-5x8-10] 25lbs
Deads [5x5] 35lbs
JS Rows [2x8-10] 15lbs
Chins [2x8-10] -
Shrugs [2x8-10] 35lbs
Hammer Strength Row [2x8-10] 70lbs
Day 5 Bis/Tris
Close Grip Bench [5x5] 15lbs
Barbell Curls [5x5] 30lbs
Seated Tricep Extension [2x8-10] 5lbs
Incline Hammer Curls [2x8-10] 10lbs
Weighted Dips [2x8-10] -
Preacher Curls [2x8-10] 10lbs
Day 6 Legs
A2G Squats[1x5] 20lbs
Leg Press [2x8-10] 30lbs
Leg Curls [2x8-10] -
Seated Calf Raises [5x15] -
All the weights listed are my increases since starting the program, and IMO when I started the program I was already at my PR's from OVT...So I've made a few new PR's
Most of these exercises don't have PR's from before either. And since the weight belt broke at the gym I haven't been able to use anything more than BW for Dips and Chins.