Tuesday
Bench barx10, 95x8, 125x5, 145x3, 160x4-6x3-4sets, 135x8-10, 120xfailure, Front raises plate or dbs 4x10-12, Db tricep exts 8x8 15sec rest, rope push downs 3x12-15, Band pull parts 3x25
Wednesday
Conventional deadlift Speed pulls 135x5,185x5, 225x5, pull every 35 to 45 secs 255x1x8sets GHR 4X10, Pull throughs 3x12, Upper back 8sets 10-12 reps
Thursday
Pause Bench 140x6x4sets, Band pull aparts 3x25