Day 1

Bench - 3x5, 3x4

Seated Row - 6x12

Military - 4x10

Cable Tricep - 4x10ea

 

Day 2

Squat - 6x5

Wide Row - 5x12

RDL - 4x8

Shrugs - 4x12

Curls - 4x12

 

Just high volume work.