weighted dips 2x8
pressdown 1x8 or weighted crunches 2x8
sldl 3x8 or leg curl 3x8
calf raise 3x8
deads 2x8 or tbar 2x8
weighted chins 2x8
bb curl 1x8 or weighted crunches 2x8
I will alternate stiff leg deads and normal deads each week (sldl one week, deads the next).
I will alternate pressdowns and bb curls each week (pressdowns one week, bb curls the next).
This is a slight variation on my current routine ... I have added deads every other week and will start doing some ab work to keep my core strong. I also cut back on arm work (only doing 1 direct set per week). Oh, and I switched push day back to Monday.