Day 1
Bench - 75% 2x2
DB Shoulder Press - x20reps
T Raise - x20reps
Chain Tricep - x20reps
Cable External Rotation - 3x12-15
Day 2
Sumo Dead - 2x2 75%
DB Lunge - 2x6
Shrugs - x30reps
BB Suit case Hold - 3 sets, 30-45 sec
Curls - 3x12
Day 3
Squat - 75% 2x2
DB Bench - 2x20
Row/Pull Choice - 30-40 reps