A.  STRENGTH (Day 5/Week )

SOTS Press – 3 x 10 

Incline Bench Press – 3 x 12 

Bentover Rows (Reverse grip) – 2 x 15 

Alternating DB Curls – 2 x 20 (10 each) 

Back Squat – Work up to a heavy 6 rep 

Pull-overs – 1 x 20 

RDL – 1 x 15 

Pull-over – 1 x 20