Workout Regiment 1

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Workout A:

Squats:
3 Sets x 5 Reps x _____

Bench Press:
3 Sets x 5 Reps x _____

Deadlift:
3 Sets  x 5 Reps x _____

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Workout B:

Squats:
3 Sets x 5 Reps x _____

Military Press:
3 Sets x 5 Reps x _____

Power Clean:
3 Sets x 5 Reps x _____

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Throw in a couple of these each workout (Mix it up):

 Monday:
  Chest:
   - Butterflys
   - Flyes
  Triceps:
   - Tricep Extension
   - Close-Grip Bench Press
   - Dips
   - Skull Crushers
   - Tricep Push Downs
   - Tricep Press
  Shoulders:
   - Bent Over Delt Raises
   - Dumbell Raises
   - Side Lateral Raises
   - Snatch

 Wednesday:
  Legs:
   Quads:
    - Leg Extensions
    - Leg Press
   Hamstrings:
    - Lunges (Barbell, Dumbell)
    - Leg Curls (Lying, Seated)
   Calves:
    - Calf Raises (Seated, Standing, Leg Press)
   Forearms:
    - Seated Dumbbell Palms-Up Wrist Curl
    - Standing Palms-Up Barbell Behind The Back Wrist Curl

 Friday:
  Back:
   - Bent Over Row (EZ Bar, Barbell, Dumbell)
   - Seated Cable Row
   - Pull-Ups (Regular, Side to Side, Rocky)
  Biceps:
   - Curls (Hammer, Incline, Preacher, Cable, EZ Bar)
   - Chin-Ups
  Traps:
   - Shrugs (Barbell, Dumbell)
   - Upright Row (EZ Bar, barbell, Dumbell)


Lower Abs:
 - Lying Leg Raises
 - Reverse Crunches
 - Vertical Lying Leg Thrusts
 - Hanging Knee Raises
 - Hanging Leg Raises
Upper Abs:
 - Ab Crunches
 - 1/4 Crunches
 - Cross-Knee Crunches
 - Pulldown Crunches

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Alternate between weeks:

Week 1:
 Mon – Workout A
 Wed – Workout B
 Fri – Workout A 

Week 2:
 Mon – Workout B
 Wed – Workout A
 Fri – Workout B

Add 5lbs each workout (5 to 10lbs for Squats and Deadlifts).