Goals: 100% aesthetics. On a slow bulk (.5 pounds a week)

18M/5'8/142/13.5% BF

DAY ONE:

Barbell Bench press: 3-4 sets of 3-5 reps

Incline dumbbell bench press: 3-4 sets of 6-10 reps

Bent over row: 3-4 sets of 3-5 reps

Pull ups: 2 sets to failure

Chin ups: 2 sets to failure

Side lateral dumbbell raise: 3 sets of 15

Shrugs: 3 sets of 15

Barbell curl: 2-3 sets of 6-10

Skull crusher: 2-3 sets of 6-10

DAY TWO:

Front Squat: 3-4 sets of 8-12 reps

Deadlift: 3-4 sets of 3-5 reps

Stiff legged deadlift: 3 sets of 8-10 reps

Standing dumbbell calf raise: 4 sets of 6-10

DAY 3: OFF

DAY 4:

Incline barbell bench press: 3-4 sets of 8-12 reps

Flat bench dumbbell fly- 3-4 sets of 8-12 reps

Inverted row: 3-4 sets of 8-12 reps

One arm dumbbell row:3-4 sets of 8-12 reps

Dumbbell lateral raise: 3-4 sets of 8-12 reps

Seated incline dumbbell curl: 3-4 sets of 8-12 reps

Dips: 3-4 sets of 8-12 reps

DAY 5:

Heavy squat: 3-4 sets of 3-5 reps

Barbell lunge: 3-4 sets of 8-12 reps

Stiff legged deadlifts: 3-4 sets of 8-10 reps

Barbell seated calf raise: 3-4 sets of 8-12 reps

Standing dumbbell calf raise: 3-4 sets of 8-12 reps

Weighted crunches/ab wheel

DAY 6 & DAY 7: OFF