go through this twice
Day1 Sets Reps
squats warm ups then 3x8
lunges 3 8-10
deadlifts 4 12, 10, 8, 8
lying leg curls 4 12, 10, 8, 8
leg extensions 3 12-15
day 2
bench press warm ups then 5x12,10,8,6,4
incline DB press 2 warm ups then 5x12,10,8,6,4
flat flies 3 8-10
dips 4 max
barbell curls 5 12, 10, 8, 6, 6
one arm preacher curls 3 8-10
machine preacher curls 3 10-12
day3
day4
Bent rows warm ups then 3x5
reveerse grip pulldowns 3 8-10
one arm DB rows 3 8-10
pulldowns behind 3 12-15
pulldowns to the front 3 12-15
day5
shoulder press (machine) warm ups then 2x5, 1 strip set
front alternate raises 3 8-10
rear delt machine 3 12-15
one arm cable bent 3 10-12
seated side laterals 3 10-15
tricep pushdowns 5 15, 12, 10, 8, 6-8
one arm DB extensions 3 8-10
overhead rope 3 10-12
Day1 Sets Reps
squats warm ups then 3x5
leg press 1 warm up 1x12-15
lunges 3 8-10
deadlifts 3 12 (light)
leg curls 3 12-15
day2
bench press warm ups then 3x4
incline DB press 2 warm ups 4x4-6
seated press 1 Strip set
pec dec 5 15
dips 3 max
machine preacher curls 4 15, 12, 10, 8
one arm preacher curls 3 8-10
one arm cable concentration curl 3 8-10
day3
day4
deadlift warm ups then 3x8, last set to failure
one arm DB row 3 8-10
reverse grip pulldowns 3 8-10
pulldowns to the front 3 12-15
one arm supported row 3 12-15
day5
seated side laterals or warm ups then 1 strip set
machine side laterals
one arm cable bent 3 10-15
machine shoulder press 4 8-12
rear delt machine 3 15
front alternate raises 3 10-12
overhead rope 5 15, 12, 10, 8, 8
one arm DB extensions 3 8-10
tricep pushdowns 3 10-12
Day1 Sets Reps
squats warm ups then 3x6, 1 to failure (wt. Constant)
leg press 2 warm ups then 1-2x10-12
deadlift (on platform) 3 10-12
leg extensions 3 10-15
lying leg curls 1 warm up 1 strip set
day2
incline DB press warm ups then 3x5, 1 to failure
flat flies 3-4 6-8
bench press 4 10-12
flat DB press 3 8-10
barbell curls 4 12, 10, 8, 6-8
one arm preacher curls 3 8-10
machine preacher curls 3 10-12
day 3
day 4
deadlifts warm ups then 4x4
reverse grip pulldowns 4 10-12
one arm supported rows 3 10-12
pulldowns behind 3 12-15
one arm DB row 3 10-12
day5
smith machine front presses warm ups then 3x5, 1x8-10
front alternate raises 3 10-12
rear delt machine 3 15
seated side laterals 3 12-15
upright rows 3 12-15
one arm cable bent 3 10-12
one arm pushdowns 4 15, 12, 10, 10
one arm DB extensions 3 8-10
overhead rope 3 12-15
Day1 Sets Reps
squats warm ups then 3x4, 1 to failure
lying leg curls 4 10-15
leg extensions 3 10-15
deadlifts 3 12
day2
incline DB press warm ups then 3x5, 1 to failure
machine incline press 3-4 6-8
bench press 4 10-12
flat DB press 3 8-10
your choice (3 biceps extensions)
day3
day4
Bent rows warm ups then 3x5
one arm supported rows 3-4 10-12
reverse grip pulldowns 3 8-10
seated rows 3 12-15
one arm DB rows 3 10-12
day5
bent laterals 5 15, 12, 10, 8, 6-8
seated side laterals 4 15, 10, 10, 10
overhead cable rear 3 12-15
front alternate raises 3 8-10
machine shoulder press 3 8-10
tricep pushdowns 4 15, 12, 10, 10
one arm pushdowns 3 10-15
reverse grip one arm pushdowns 3 10-15