The Program

Strength I
Foam Rolling / Dynamic Stretching
Back Squat: 1-5RM
Bench Press: 1-5RM
Chin-Ups: 20+ Reps
Weighted Abs
C2 Row Machine

Strength II
Foam Rolling / Dynamic Stretching
Deadlift: 1-5RM
Split Jerk: 1-5RM
DB Rows: 3-4 x 5
Weighted Abs
C2 Row Machine

Completely Off

Chest / Triceps
Foam Rolling / Dynamic Stretching
Incline Bench Press: 5 x 5
DB Decline Bench Press: 3-4 x 8-15
DB Flyes or Machine Flyes: 3-4 x 8-15
DB Floor Press: 1-2 x 15-20
Tricep Pushdowns: 1-2 x 15-20
Stationary Bike

Back / Biceps
Foam Rolling / Dynamic Stretching
Rack Pulls: 5 x 5
T-Bar Rows: 3-4 x 8-15
V-Bar Pulldowns: 3-4 x 8-15
Cable Rows: 1-2 x 15-20
DB Shrugs: 1-2 x 15-20
Preacher Curls: 3-4 x 8-15
Zottmann Curls: 1-2 x 15-20
Abs
Stationary Bike

Legs / Shoulders
Foam Rolling / Dynamic Stretching
Front Squats: 5 x 5
Manual GHR's: 3-4 x 8-15
Leg Curls: 1-2 x 15-20
Calve Raises: 1-2 x 15-20
Seated Military Press: 3-4 x 8-15
Arnold Presses: 1-2 x 15-20
Lateral Raises: 1-2 x 15-20
Stationary Bike

Completely Off