Monday

Exercise
Squats Sets 5 Reps 6-10
Behind Neck Shoulder Press Sets 5 Reps 6-10
Upright Row Sets 5 Reps 6-10
Wrist Curl Sets 3 Reps 6-10
Crunches Sets 3 Reps 6-10
Tuesday

Tuesday

Exercise
Bench Press Sets 5 Reps 6-10
Shoulder Width Lat Pulldown Sets 5 Reps 6-10
Close Grip Seated Pulley Row Sets 5 Reps 6-10
Standing Calf Raise Sets 5 Reps 6-10

Wednesday - Rest

Thursday

Exercise
Deadlift Sets 5 Reps 6-10
Dumbbell Shrug Sets 5 Reps 6-10
Reverse Wrist Curl Sets 3 Reps 6-10
Crunches Sets 3 Reps 6-10
Friday

Friday

Exercise
Tricep Dip Sets 4 Reps 6-10
Close Grip Bench Press Sets 4 Reps 6-10
E-Z Bar Curl Sets 4 Reps 6-10
E-Z Bar Reverse Curl Sets 4 Reps 6-10
Seated Calf Raise Sets 5 Reps 6-10