Mon-upper power
Bench-3x5 take off 50% then 2x10-12
Row-3x5 , 2x10
Ohp-3x5
Pulldown 3x8
Inc. db-2x8
Upright row-2x8
Rope pressdown-3x8
Bb curl-3x8
Tue-lower power
Squat-3x5 -50% 2x10-12 all atg
Dead-1x5
Sldl-2x6
Leg ext-3x8
Bb calve raise-3x6
ISO calve raise-2x15
Wed abs
Cable crunch-5x10...