OHP Day

A. OHP
Bar weight x 20
95x10
135x5
155x3
180x3
200x3
225x1
245x1

B. DB Lateral Raises
2x30

C. Machine rows
2x10, 1x12

D. Seated DB Shrugs
3x20

E1. DB Curls
1x12, 10, 10
E2. Bodyweight Dips
3x12

Squat Day

A. Squat

Bar weight x 20
135x10
225x5
315x3
365x3
405x2
445x1
470x1
Add Wraps
500x1
530x1

B. Leg Press
3x10

C. Leg Extension
3x15 - Alternating each leg