My New Physical Training Regimen

Lower Body - Day One
1.Jump Squat/Speed Pull/Hang Clean/Snatch/Power Clean/High Pull 9X2
2.Rack Pull/Rack Squat/Reverse Hack Rack Pull/Sumo Rack Pull 6 Rep Max
3.Leg Press/One Leg Press 6X6
4.Decline Sit-Up/Hanging Knee Twist/Cable Crunch 10X10

Upper Body - Day One
1.Incline Barbell Press/Bench Press/Decline Barbell Press/Gorilla Press 4X6
2.Swissball Flye/Incline Flye/Dumbell Flye 3X6
3.Dips 3XY
4.Pullups 4XY
5.Bent Row/Widegrip Bent Row/T-Bar Row/Narrowgrip Bent Row 3X6
6.Widegrip Pulldown/Seated Row/Onehand Seated Row/Narrowgrip Pulldown 3X6 + 1X20
7.Barbell Shrug/Dumbell Shrug/Smith Machine Shrug 3X6

Lower Body - Day Two
1.Overhead Barbell Squat/Squat and Press/One Legged Dumbell Squat 4X8
2.One Leg Press/Leg Press 1X20
3.Leg Extension/One Leg Extension 4X6 + 1X20
4.Smth Calf Raise/Seated Calf Raise 4X6
5.Body Bridge 3XY

Upper Body - Day Two
1.Dumbell Press/Swissball Dumbell Press/Incline Dumbell Press/Neutral Dumbell Press/Seated Dumbell Press 4X6
2.Rack Press/Gorilla Press/Closegrip Rack Press/Floor Press/Incline Rack Press/Push Press/Reversegrip Rack Press 6 Rep Max
3.French Press/Decline French Press/Incline French Press 3X6
4.Overhead Rope Extension/Overhead Dumbell Uni-Extension/Dumbell Kickback/Overhead Dumbell Bi-Extension 3X6 + 1X20
5.Barbell Curl/Bent Barbell Curl/Standing EZ Bar Curl 3X6
6.Alternate Curl/Incline Alternate Curl/Hammer Curl/Incline Hammer Curl 3X6 + 1+20
7.Cable Upright Row/Dumbell Lateral/Upright Row/Cable Lateral 3X6 + 1X20

Lower Body - Day Three
1.Squat/Deadlift/Front Squat/Reverse Hack Squat 3X10
2.Stiffleg Deadlift/Good Morning/Hyperextension 3X8
3.Dumbell Lunges/Barbell Lunges 3X6
4.Leg Curl/One Leg Curl 3X10
5.Swissball Cable Crunch/Decline Board Twist/Hanging Knee Raise 10X10

Upper Body - Day Three
1.Incline Barbell Press/Flatbench Dumbell Press/Incline Dumbell Press/Bench Press/Decline Barbell Press/Gorilla Press 5X10
2.Dumbell Row/Dumbell Pullover/Bent Dumbell Row/Cable Pullover 5X10
3.V-Bar Pressdown/Pressdown/Dumbell French Press/Rope Pressdown/Reversegrip Cable Pressdown 4X6
4.Dumbell Preacher Curl/Cable Preacher Curl/Hammer Preacher Curl/Floor Cable Two-Handed Curl 4X6 + 1X 20
5.Barbell Wrist Curl/Dumbell Wrist Curl 3X12/Barbell Grips 3X30 seconds