Mon. wieghted dips, close grip bench press, lying extension
Tue. deadlifts, squats, leg press calf raises, seated dumbell calf raises.
Thur. bench press flat, incline and decline, flys, seated rows, pull ups, t-bar rows.
Fri. over head dumbbell press, upright rows, barbell overhead press front and back, cable press downs, overhead cable, dumbbell kickback.