Day 1

Bench - 2x5, 2x4, 2x3

Seated Row - 6x12

Military - 4x8

Cable Tricep - 4x10ea

 

Day 2

Squat - 3x5, 3x4

Wide Row - 5x12

RDL - 4x6

Shrugs - 4x12

Curls - 4x12