Squat 5/3/1:
Leg raises 3x10:
Leg curls 3x10:
Calf raises 3x10:
Leg Press 3x10:

Bench Press 5/3/1:
Incline DB Bench Press 3x10:
Chest Dip 3x8:
Cable Tricep Exptensions 3x10:
Bent Over Triceps 3x10:
Skull Crushers 3x10:

Deadlift 5/3/1:
Chinup 3x10:
Bent Over Row 3x10:
Pullups 3x8:
Lat Pulldown 3x10:
Seated row 3x10:

Overhead Press 5/3/1:
Dumbell OHP 3x10:
Lateral Raises 3X10:
DB curl 3x10:
BB curl 3x10:
Hammer curl 3x8

GLORY MUSCLE DAYS: (for days when done with above workout)

Leg raises 3x10:
Bench Leg raises 3x10:
Weighted decline situps 3x10:
Crunches 3x10
Preacher Curls 3x10:
Tricep Rope Pulldowns 3x10: