Day 1

Bench - 2x5, 1x4, 4x3

Seated Row(wide) - 5x12

Military(SA) - 4x10

Chain Tricep - 4x10ea

 

Day 2

Squat(SSB) - 1x5, 3x4, 2x3

Straight Bar Row - 5x12

SL RDL - 4x6ea

Shrugs - 4x12

Curls - 4x12