Monday- Back/Biceps
Deadlifts 4x5-8
Rows 4x5-8
Chinups or Pullups 4x8
Barbell Curls 4x8-12


Wednesday-Chest/Triceps
Bench Press 4x5-8
Incline Bench Press 3x8-12
Dips 3x8
Skullcrushers or Close Grip BP 4x8-12


Friday- Legs/Shoulders
Squats 4x5-8
SLDL or Leg Curl (do this if lower back recovery is issue) 4x8-12
Calf Raises 4x12
Military Press- 4x5-8
Shrugs 3-4x8-12

what do you think?