SpennyDave
Central Defender
I'd go with a routine focused around heavy, multi joint barbell work.
Monday
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Press 5x5
Shrug 5x5
CGBP 3x8
Incline curl 3x8
Ab work
Wednesday
Squat 5x5
Deadlift 1x5
Bench Press 5x5
Barbell Row 5x5
Press 3x8
Incline curl 3x8
Skullcrusher 3x8
Ab work
Friday
Front Squat 5x10
Incline D Press 5x10
Barbell Row Or Pullup 5x10
Press or Seated Dumbbell press 5x10
Good Morning 3-5x10
Incline flyes 3x10
Side lateral raise 3x10
Face pull 3x10
Curl 3-5x10
BTH tricep extention 3x10
Ab work
That routine was put together by a very knowledgable person that I know, however the concept isn't novel.
Titus, I'm gonna start this on Monday, however its easier at my gym to use Dumbbells instead of Barbell as no rack available. Would doing the routine with mainly Dumbbells be ok or is it better suited for Barbell? Thanks