Revised Workout

Monday (Max Upper)
BB Bench 3x5
Incline DB 2x15
[Superset]
DB or BB Row x 8
DB Reverse flyes x 10
[/Superset] x 4
DB Shrug 3 x 10
Curl 3x10

Tuesday (Light Lower)
Power Clean 8 x 3
Bulgarian Split Squats 3 x 10
Hyperextensions 3 x10
Weighted Abs 4 x 15

Thursday (Light Upper)
DB Bench 4 x15
[Superset]
Lat Pulldown x 8
Face Pull x 10
[/Superset] x 3
DB Military 4 x 8
[Superset]
DB Shrug x 10
Curls x 10
[/Superset] x 3
DB Hold 3 x 1 min

Friday (Max Lower)
Squat or Box Squat 5 x 5
Bulgarian Split Squats 3 x 10
Hyperextensions 3x10
Jack Knives to Curl ups to Bicycle (the thing that you touch your elbows to the alternate knee) 3 x 10