Day 1

Squats
380x5x4
Pause squats(3 second)
225x5 275x5 315x5
Front squat
135x5 185x5 225x4

Day 2


Barbell curls
65x12x4
Pulldowns
180x12x2 210x8
Bench
135x2 185x2 225x2 245x2
265x2x2
Dumbbell bench
50x20 60x20 70x12 70x8
Overhead tri extensions
45x20 65x16 65x12
Dumbbell flies
30x16x3

Day 3

Speed pulls
365x3x6
Front squats
135x5 225x5 225x9
Dimmel deads
45x20 185x20x2