[SCWolf]

Monday
Front Squat: 5/3/1
Vertical Pull: 5x10
Horizontal Pull: 5x10
Upper Back: 3x20
Biceps if I feel like it

Tuesday
Flat Bench: 5/3/1
Incline Bench: 50 reps as fast as possible with a comfortably hard weight
Shoulder Press: 3x12
Flyes: 3x12
Close Grip Dips: 5x20
Lat Raises if I feel like it

Thursday
Front Squat: 3x10
Vertical Pull: 5x10
Horizontal Pull: 5x10
Upper Back: 3x20
Biceps if I feel like it

Friday
Incline Bench: 5/3/1
Close Grip Bench: 5x10
Shoulder Press: 3x12
Flyes: 3x12
Close Grip Dips: 5x20
Face Pulls if I feel like it

This is going to be changing soon. The guy who does my programming said he wants me to try something new when he's finished his upcoming meet, so I'm looking forward to that. Will update when the time comes.