mon military press 5x5 weighted pullups 5x5 weighted dips 5x5 deadlifts 5x5 30min cardio tues off wed squat 5x5 flatbench 5x5 bbr rows 5x5 deadlifts 5x5 30min cardio thurs off fri shrugs 5x5 calve raises 5x5 30min cardio