Pull A
Deadlift 1x5
BB Row 5x4-6
Wide Pull Ups 5x5-8
BB Shrugs 1x6-8
Incline DB Curls 3x8-12

Push A
BB Bench 5x4-6
Dips 2x5-8
Seated DB Press 3x8-12
Incline DB Flyes 2x8-12
Incline Rear Delt Flyes 3x12-15
Lying Tricep Extension 3x8-12

Legs A
Squat 5x4-6
Good Mornings 3x8-10
BB Calf Raises 3x8-12
Weighted Crunches 2x8-12
Hanging Leg Raises 2x Failure

Pull B
Deadlift 1x5
BB Row 5x4-6
Chins 5x5-8
BB Shrugs 1x6-8
Incline DB Curls 4x8-12

Push B
Strict BB Press 5x4-6
Seated DB Press 2x8-12
Dips 3x5-8
Incline DB Flyes 2x8-12
Incline Rear Delt Flyes 3x12-15
Lying Tricep Extension 3x8-12

Legs B
Front Squat 5x4-6
SLDL 3x8-12
BB Calf Raises 3x8-12
Weighted Crunches 3x8-12
Hanging Leg Raises 2x Failure