August workout - Push/Pull/Legs

Monday - Pull

Deadlifts
Weighted pullups (varying grips each week)
Barbell rows
Barbell preacher curls
Seated dumbbell side raises


Wednesday - Push

Flat barbell bench press
Incline barbell bench press
Seated barbell shoulder press
Dumbbell flyes
Lying dumbbell tricep extensions

Friday - Legs

Barbell squats
Front squats
Dumbbell calf raises (single leg)
Dumbbell hamstring curls

Saturday - Abs

Weighted crunches
Hanging knee raises
Bicycle crunches
Plank

Cardio 2 - 3 times per week