Updated

Push/Quads
*Flat bench press - 3X5
Olympic squats - 3X5
*Standing military press - 5X3
Narrow stance leg press - DS
Weighted dips - DS

*Pull/Hams
Deadlift - Triples, doubles, then singles
Pendley rows - 3X5
Leg curls - DS

*Legs
Olympic squats - 3X5
Leg press - 3X15
Smith machine one leg squats - 3X8
Calve raises - DS

Pull/accessory
Pull ups - 6Xfailure
Face pulls - DS
Dip shrugs - DS
Scapular press ups - DS
Biceps curls - DS
Rotator cuff exercises (eventually)
Planks

(DS = drop set)

*I am going to alternate dynamic work each week between the Pull workout and Push workout for squats & DLs. I should have at least one day of rest between Pull and Leg workouts, but I will eventually alternate dynamic work for those. Also, I will be alternating speed work between military press and bench press each Push workout.

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