First off, let me say that this program is meant mostly for strength. The reason why there are no squats in it is because the gym i go to now doesnt have a squat rack. They should be gettting one soon, but for the time being, ill have to stick to deadlifts and other variations. So, here it is…
Monday:
One-armed DB Snatch 6x3
Bench Press 4x6
Bent-Over Rows 4x6
Plate-Loaded Front Squat 4x6
LAT Pulldowns 3x8
Saxon Side Bends3x8
Prehab-Rotator Cuff
Wednesday:
Dumbell Bench Press 4x6
One-arm DB Rows 4x6
RDL 4x6
Military press 4x6
Turkish Get-up 3x5
Prehab-Rotator Cuff
Friday:
Incline DB Bench 4x6
Seated Rows 4x6
Deadlift 6x3
Pull-ups 3x8
Planks or Ab Rollout
Prehab-Rotator Cuff
All help is appreciated