January/February Push/Legs/Pull

Day 1 - Push

Incline barbell Bench press - 3 x 6 - 10
Barbell bench press - 3 x 6 - 10
Standing overhead press - 3 x 6 - 10
Dumbbell flyes - 3 x 12 - 8
Barbel skull crushers - 3 x 12 - 6
Triceps kickbacks - 3 x 12 - 6

Day 2 - Rest Day

Day 3 - Legs

Barbell squats - 3 x 6 - 10
Barbell lunges  - 3 x 6 - 10
Romanian deadlifts - 3 x 6 - 10
Barbell calf raises (holding barbell) - 3 x 8 - 15

Day 3 - Rest/other exercises

Dumbbell side lateral raises - 3 x 8 - 15
Ab supersets - Hanging leg raises/vertical leg crunches x 3 to failure

Day 4 - Pull 

Pullups - 3 x 6 - 10
Barbell rows - 3 x 6 - 10
Dumbbell rows - 3 x 6 - 10
Rear lateral raises - 3 x 12 - 6
Barbell curls - 3 x 12 - 6
Alternating dumbbell curls - 3 x 12 - 6

Day 5 - Rest Day

Notes: Cardio each rest day. I will be using reverse pyramid training for all compound exercises, and straight sets for isolation exercises.