Official Training Prog/Split

God spoke to me last night, just before i fell asleep. He gave me the breakdown of what i should do for every session. Not even trolling. DIVINE INSTRUCTION guys. has to be good. Here it is:

Squat days (Mondays & Thursdays)
-Snatch+Cleans for warm up
-Squat (following Smolov jr prog)
-Front Squat 2 sets
-Deadlift 2 sets
-Hamstring curl + Leg Raise superset x 3
-Leg Ex + Reverse Hyper x 3
-Ab wheel 3 set

Bench days
-Face Pulls + Push Ups for warm up
-Bench (following Smolov jr prog) with Pendlay rows
-Narrow grip bench 2 sets
-Incline Bench 2 sets
-Push Ups 2 sets
-Above 6 sets intermittent with single side cable rows
-Flyes/Standing plate press

Shoulder Press days
-Face Pulls + Push ups for warm up
-Shoulder press (following Smolov jr) with Pull ups
-Incline press 2 sets
-Dips 2 sets
-Above 4 sets intermittent with pull ups
-(choose 1) Lat raise dropset OR Rear delt drop set
-(choose 1) Cable rear delt raise OR karwoski rows
-Above 2 exercises intermittent with lat pulldowns
-Bradford press + Stiff arm pulldown AMAP

Arm days (sundays)
-Whatever pressing exercise happens to fall on that day
-Hammer curls + Overhead cable tricep ex 3 sets
-Incline curls + Cable tricep ex 3 sets
-Barbell curls + tricep ladder 3 sets

Sexciting Shit.