Ben Workout 1

Month 1: Day 1

Exercise

Reps/Duration

Barbell Back Squat
25 reps x 4
Leg Extensions
12 Slow controlled Reps x 5
Heavy Chest Press
6-8 Reps x 5
Machine Narrow row
10-12 Rep x 5
Barbell Shoulder Press
10-12 Reps x 3
Curl Superset
10 Reps x 3
Triceps Cable Push-downs
4 sets to failure (around 20 reps) 
Oblique Twist
10, 10, 10 Each side
  

This workout has a good mixture of different exercises and rep ranges to not only focus on strength but also endurance. Focus on making every rep count no matter what the weight or repetitions you are doing.