Single Factor Training
 

A good routine to get your weights up here.

Day one -
Squats 5 x 5
lunges 5 x 5 (5 reps each leg)
overhead press 5 x 5

Day two -
bench press 5 x 5
Dips 5 x 5

Day three -
Deadlifts 5 x 5
wide grip chins 5 x 5
bent over rows 5 x 5