Chest and arms...

Incline bench with dumbbell 3*10

Incline bench, narrow grip 10*5*135-225lbs

Bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Deckline bench with dumbbell 3*10
Pec deck 10*10

Dip machine 10*10
Biceps curl machine 10*10
Triceps exercises 5*10
Biceps curl with barbell 5*10
Triceps exercises with bands 5*10

Back and biceps

Squat 3*5*135lbs / 5*225lbs / 5*315lbs
Romanian deadlift 5*135lbs / 5*205lbs / 5*275lbs / 5*345lbs / 5*415lbs

Pull ups 3*10
Pull down machine 5*10
Rear delt 10*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10

Biceps curl machine 10*10
Biceps curl with barbell 5*10
Biceps curl with dumbbell 5*10

Chest and triceps..

Bench with dumbbell 3*10

Bench, wide grip 10*5*135-225lbs

Pec deck 10*10
Incline bench with dumbbell 3*10
Bench with dumbbell 3*10
Deckline bench with dumbbell 3*10

Dip machine 10*10
Triceps push down 10*10

Back..

Romanian deadlift 5*135lbs / 5*205lbs / 5*275lbs / 5*345lbs / 5*415lbs

Pull ups 3*10
Pull down machine 5*10
Rear delt 10*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10

Biceps curl with barbell 5*10
Triceps exercises 5*10

Chest and arms..

Incline bench with dumbbell 3*10

Incline bench, narrow grip 10*5*135-225lbs

Bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Deckline bench with dumbbell 3*10
Pec deck 10*10

Dip machine 10*10
Biceps curl with barbell 5*10
Triceps extension 5*10
Biceps curl machine 5*10
Triceps exercises with bands 5*10
Biceps curl with dumbbell 5*10

Light morning.. legs...

Squat
3*5*135lbs / 5*225lbs / 5*315lbs

Leg press 1*30
Leg extension 1*30
Calf raises 3*20

Crunch 2*20
Side rotations 2*20

Back..

Romanian deadlift 5*135lbs / 5*225lbs / 3*5*315lbs

Pull down machine 5*10

Pull ups 3*10

Chest supported row 1*10

Rear delt 1*10

Lat pulls behind to neck 1*10

Lat pulls straight bar 1*10

Biceps curl with barbell 10*6

Triceps extension 10*6

Biceps curl machine 5*10

Triceps exercises 5*10

Chest / Arms

Bench with dumbbell 3*10

Bench, narrow grip 10*5*135-225lbs

Incline bench with dumbbell 3*10
Bench with dumbbell 3*10
Pec deck 10*10

Dip machine 5*5
Biceps curl machine 5*10
Triceps extension 10*10
Biceps curl with barbell 5*10

Legs..

Squat
3*5*135lbs / 5*225lbs / 5*315lbs
2*365lbs / 2*405lbs / 2*455lbs / 2*475lbs / 5*425lbs

Leg press 1*30
Leg extension 1*30
Calf raises 3*20

Crunch 2*20
Side rotations 2*20

Chest / Arms

Incline bench with dumbbell 3*10

Incline bench, narrow grip 10*5*135-225lbs

Bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 10*10

Biceps curl machine 5*10
Triceps extension 5*10
Biceps curl with dumbbell 5*10
Dip machine 5*10

Back and arms..

Romanian deadlift
5*135lbs / 5*225lbs / 5*315lbs / 5*405lbs / 5*495lbs

Pull down machine 5*10
Pull ups 3*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10

Biceps curl machine 5*10
Triceps extension 5*10
Biceps curl with dumbbell 5*10
Triceps exercises with bands 5*10

Legs..

Squat
3*5*135lbs / 5*225lbs / 5*315lbs
2*365lbs / 2*405lbs / 2*425lbs / 2*455lbs / 5*405lbs

Leg press 1*50
Leg extension 1*50
Calf raises 3*20

Crunch 2*20
Side rotations 2*20

Chest / Arms

Bench with dumbbell 3*10
Incline bench with dumbbell 3*10

Bench, Wide grip 6*5*135lbs / 5*185lbs / 5*225lbs / 4*4*245-275lbs / 10*225lbs

Incline bench with dumbbell 3*10
Bench with dumbbell 3*10
Pec deck 10*10

Biceps curl machine 5*10
Triceps extension 5*10
Biceps curl with dumbbell 5*10
Triceps exercises with bands 5*10

Light deadlift..

Squat 3*5*135lbs / 5*225lbs / 5*315lbs

Deadlift 5*135lbs / 5*225lbs / 5*315lbs / 5*405lbs / 5*495lbs / 2*2*515

Leg press 1*50
Leg extension 1*50
Calf raises 3*20

Crunch 2*20
Side rotations 2*20

Upper body..

Incline bench with dumbbell 3*10

Incline bench, narrow grip 10*5*135-225lbs

Military press 3*10
Bench with dumbbell 3*10
Pec deck 3*10

Pull ups 3*10
Pull down machine 3*10
Chest supported row 1*10
Rear delt 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10

Biceps curl 6*10
Tricep exercises with bands 5*10

Leg morning....

Leg extension 1*50

Squat
5*135lbs / 5*185lbs / 5*225lbs / 5*275lbs / 5*315lbs
2*365lbs / 2*405lbs / 5*385lbs / 5*365lbs / 5*335lbs

Leg press 1*50
Leg extension 1*50
Calf raises 3*20

Crunch 2*20
Side rotations 2*20

Upper body..

Bench with dumbbell 3*10

Bench, narrow grip 6*5*135-225lbs / 2*10*203-180lbs

Military press 5*5
Incline bench with dumbbell 3*10
Pec deck 3*10

Pull ups 3*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Pull down machine 1*10

Biceps curl 6*10
Tricep exercises with bands 5*10

Light morning..

Leg press 1*50

Squat 5*135lbs / 5*180lbs / 5*225lbs / 5*270lbs / 5*315lbs

Deadlift 5*135lbs / 5*225lbs / 5*315lbs / 5*405lbs / 5*495lbs

Leg press 1*50
Leg extension 1*50
Calf raises 3*20

Crunch 1*50