Day 1 – Heavy Chest Day                                                                    Day 5 – Accessory Day
Warm Up Light Benching                                                                    3-4 sets of 8-12 hammer curls
3 sets of 2 heavy flat bench                                                              3-4 sets of 8-12 ez bar curls
3-4 sets of 8-12 flat bench                                                               3-4 sets of 8-12 shrugs
3-4 sets of 8-12 incline bench                                                            3-4 sets of 8-12 tricep pushdowns
3-4 sets of chest press hammer strength                                                   3-4 sets of 8-12 skullcrushers
3-4 sets of machine chest flyes                                                           cardio of some kind

Day 2 – Heavy Legs/Light Back                                                             Week 1 Heavy Legs Week 2 Heavy Back
Warm Up Light Squatting
3-5 sets of heavy SS bar squats
3-4 sets of 8-10 SS bar squats
3-4 sets of 8-12 calf raises

Day 3 – Heavy Overhead Press/Explosive Bench
Warm Up Overhead Press
3-4 sets of 2-3 heavy overhead press
3-4 sets of 8-12 flat bench
3-4 sets of 8-12 incline bench
3-4 sets of chest press hammer strength
3-4 sets of dumbell chest flyes

Day 4 – Heavy Back/Light Legs
Warm Up Light Bent Over Rows
3-5 sets of heavy bent over rows
3-4 sets of 8-12 bent over rows
3-4 sets of 8-12 hammer strength rows
3-4 sets of 8-12 lat pull downs