Monday & Thursday

Shoulders
Standing military press 10/8/6/6/6
Seated dumbbell press 10/8/6/6/6
Back
Deadlifts 10/8/6/4/4
T-Bar Rows 10/8/6/6
Chins 4x7
Biceps
Barbell curls 10/8/8/8/6
Dumbbell curls 10/8/8/8/6
+ABS

Tuesday & Friday

Legs
Squats 10/8/6/6/6
Leg Press 10/8/6/6
Lying Curls 4x7
Chest
Flat barbell press 10/8/6/6/4
Incline barbell press 10/8/6/6/4
Flyes 10/8/6
Triceps
Floor Press 10/8/8/8/6
Lying dumbell extensions 10/8/8/8/6
+CALVES

1st set 50% of strength
2nd set 70% of strength
3rd set 80% of strength
4th set 100% of strength
5th set 100% of strength

what do you think?

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