Here's the new program

Monday Squat Day

Squats 4 sets work up to 1 to 3 reps
Bench Squats 6 sets 6,5,4,3,2,1 reps
Crunches 3 sets 10 reps hold for 10 sec
Side Planks 3 sets 1 minute

Wednesday Bench Day

Pull Ups 4 sets 8 to 10 reps
Dips 4 sets 8 to 10 reps
Bench Press 4 sets work up to 1 to 3 reps
Board Bench Press 6 sets 6,5,4,3,2,1 reps
Swiss Ball Elbow Planks 3 sets 1 minute

Friday Bench Day

Sumo Squats 4 sets 6 reps
Sumo Deadlift 6 sets 1 to 2 reps
Barbell Shrugs 4 sets 4 to 6 reps
Hanging Leg Raises 3 reps 10 to 20 reps

I do this program for a month or so then change up some of the exercises but keep the core work the same or more. The board presses on Wednesday will be done as 3 board for the first little while then I'll drop down to 2 board for the same weights.

Snowdaddy