Workout A

Bench 3x5
Squats 3x5
Rows 3x5
Dips 3x10
Cable Ab pull down - 3x10
Oblique Side bends - 3x10


Workout B

Squats 3x5
Military Press 3x5
Deads 1x5
Pull ups 3x5
Standing calf raises - 3x10

The only exception to this is the squat that ends up on wednesday gets lightened to like 75% but stays 3x5.

I workout M,W,F and do ABA BAB style.

Also I was wondering about adding some glute/ham work since this area is lacking. Any suggestions?