Here is a link to it. so weeks1-8 you only workout three days a week and most of the excercises are 3 sets of 8-12 reps. Heres a link to the workout. Weeks 9-10 and 11-12 are on there as well
So it goes...
Monday-
Squat
Bench Press
Deadlift
Pullups/superset with dips
Barbell Bentover row
Dumbell shoulder press
barbell curl/superset with lying tricep extentions
Wednesday-
Squat 5x5*
Bench Pres*s 5x5
Deadlift 5x5*
Maximal intended velocity reps, using a relatively light weigh and performing each rep as explosively as possible
Friday-
Squat
Bench Press
Deadlift
Pullups/superset with dips
Barbell Bentover row
Dumbell shoulder press
barbell curl/superset with lying tricep extentions
So it goes...
Monday-
Squat
Bench Press
Deadlift
Pullups/superset with dips
Barbell Bentover row
Dumbell shoulder press
barbell curl/superset with lying tricep extentions
Wednesday-
Squat 5x5*
Bench Pres*s 5x5
Deadlift 5x5*
Maximal intended velocity reps, using a relatively light weigh and performing each rep as explosively as possible
Friday-
Squat
Bench Press
Deadlift
Pullups/superset with dips
Barbell Bentover row
Dumbell shoulder press
barbell curl/superset with lying tricep extentions