Monday

Front Squat 2 sets of 8
Back Squat 4 sets of 5

Lat Pulldowns 4 sets of 10

Power Clean 4 sets of 5

Bent Over Rows 2 sets of 10
Seated Rows 2 sets of 10

Leg Extensions 4 sets of 10

Leg Curls 4 sets of 10

Calf Raise 4 sets of 15

Ab Crunches 2 sets of 30


Tuesday

Bench Press 2 sets of 8
Bench Press 4 sets of 5

Upright Rows 4 sets of 10
Barbell Military 4 sets of 10

Flys 2 sets of 8

Barbell Curls 2 sets of 8
Barbell Curls 1 set of 5
Bicep 21's 1 set

Front Lat Raise 4 sets of 8
Side Lat Raise 4 sets of 8

Incline Bench 2 sets of 8
Incline Bench 2 sets of 5

Dips 2 sets of 10
Skull Crushers 2 sets of 8

Behind Back Curl 2 sets of 12
Reverse Curl 2 sets of 10

Pushups 1 set of 30
Crunches 2 sets of 30


Wednesday(abs)

Crunches 30

Bicycles

V-Ups

Leg Lifts

Double Crunch

London Bridge

Cable Pulls

Ball Situps

Twist Crunch

Reverse Crunch


Thursday

Back Squat 4 sets of 5
Back Squat 2 sets of 3

Bent Over Rows 3 sets of 5
Seated Rows 3 sets of 5

Power Clean 4 sets of 5

Lat Pulldowns 4 sets of 8

Leg Extensions 4 sets of 10

Leg Curls 4 sets of 10

Calf Raise 4 sets of 15

Situps 2 sets of 20


Friday

Incline Bench 2 sets of 8
Incline Bench 4 sets of 5

Upright Rows 4 sets of 10
Dumbell Military 4 sets of 10

Flys 2 sets of 8

Dumbell Curls 2 sets of 8
Dumbell Curls 1 set of 5
Run the Rack 1 set

Bench Press 2 sets of 8
Bench Press 2 sets of 5

Front Lat Raise 4 sets of 8
Side Lat Raise 4 sets of 8

Bench Dip 2 sets of 10
Close Grip Bench 2 sets of 8

Behind Back Curl 2 sets of 12
Reverse Curl 2 sets of 10

Pushups 1 set of 30
Crunches 2 sets of 30


Any suggestions?

__________________
Age: 17 Height: 5' 10" Weight: 144 BF: ?? Bench Max: 195 Goal: 225 Squat Max: 210 Goal: 250