day1
-chest
incline 5x5,flat db 2x8,flyes 3x12
-bis
BB culs 5x5,seated db curls 2x8,db preachers 3x8
-tris
close grip bench 5x5, bb skulls 2x8, rope 3x10
day2-rest
day3-back/delts
-back
deads 5x5, hammer high row 3x8, seated rows 2x10
delts-
press 5x5,lat raises 3x10,front raises 2x8(plate)...