Split will be as follows with emphasis on back and legs. (Shout out to NoCode)
Monday - Back, Bi's, Legs
Pull ups (wide grip) - 50 reps
Bent Rows - 4x10,8,8,6
DB or Cable Rows - 3x10
Straight Bar Curls - 4x10,8,8,6
Seated Alt DB Curls - 4x8-10
Preacher Curls - 3x8-10
Squats - 5x12,10,8,8,6
Deadlifts - 3x8,5,3
Extentions - 3x10-12
Standing Calf Rasies - 4x15-20
Tuesday - Chest, Shoulders, Tri's
Bench - 4x10,8,6,4 Every 3rd week use DB
Incline - 4x12,10,8,8
DB Flyes - 4x8-10
Seated Military Press - 4x10,8,8,6
Arnold Press - 3x8-10
Side Lateral Raises - 3x10-12
Tricep Extensions - 10,8,8,8
DB French Press - 3x8-10
Tricep Pushdowns - 3x10-12 Alt bar each week
Thursday - Back, Bi's, Legs
Lat Pulldowns - 3x10-12 superset with T Rows - 3x12
Hyperextensions - 3x15
BB Curls - 3 sets of 21's
Alt Hammer Curls - 3x10 superset with Cable Reverse Curls 3x10-12
Alt DB Curls - 2x Run the rack superset with Preacher Curls - 3x Stripping method
Squats - 4x10,8,8,6 superset with Leg Press - 4x12,10,10,15
Leg Extensions - 3x12-15 superset with Leg Curls 3x10-12
Lunges - 2x12
Standing Calf Raises superset with Seated - 4x15-20
Friday - Chest, Shoulders, Tri's
Bench Press superset with DB Flyes - 3x10-12
Incline superset with Cable Crossovers - 3x10-12
Push ups - As many as you can in 2 minutes
Side, Front, Rear Laterals, Upright Rows, and Shrugs - 2x5,4,3
Close Grip Bench Press superset with Skullcrushers - 3x12-15
One Arm French Press - 3x10-12 superset with Dips - 3xfailure
Rope Pushdowns superset with Overhead Rope Pushdowns - 3x15
