@buithanhhang I did
I can no longer do shoulder and arms at the same day
So I divided it into two days
This is what I do now
Monday/Thursday
Chest/back
Incline and flat bb bench press
10kg, 12.5kg, 15kg, 17.5kg, 20kg, 22.5kg, 25kg weight each side
20reps, 20reps, 15reps, 12reps, 8reps,6reps, 4reps
Bentover bb rows(both wide and close grip)
10kg, 12.5kg, 15kg, 17.5kg, 20kg, 22.5kg weight each side
20reps, 20reps, 15reps, 12reps, 8reps, 6reps
T bar rows
30kg,35kg, 40kg, 45kg, 50kg, 55kg
20reps, 20reps, 15reps, 12reps, 8reps, 6reps
Incline bench db press
12.5kg, 15kg, 17.5kg, 20kg
20reps, 20reps, 20reps, 15reps
Flat bench db fly
10kg, 12.5kg, 15kg
20reps, 15reps, 12reps
Lat pull down wide grip to front
5 to 7plates
20reps, 15reps, 12reps
Seated cable pull v bar
6 to 7 plates
20reps, 15reps with 7 plates,12reps with 7 plates
That's it 8ex in 2.5 to 3hr
Sometimes
One hand cable pull and cable flys and db rows and machine chest fly and pull over and machine chest press
And Tuesday/Friday
Shoulder
Overhead bb press
7.5kg, 10kg, 12.5kg, 15kg, 17.5kg each side
20reps, 20 reps, 15reps, 12reps, 8reps
Standing side lateral db raise
7.5kg,7.5kg, 10kg, 10kg
20reps, 15reps, 12reps, 8reps
Seated bent over rear delt fly
5kg, 7.5kg, 7.5kg, 10kg, 10kg
20reps, 20reps, 15reps, 12reps, 8reps
Behind the neck press ez barbell
15kg, 12kg
30reps , 20reps
Arnold's press
12.5kg, 15kg, 17.5kg, 20kg
20reps, 20reps, 15reps, 12reps
Smith's machine seated shoulder press
17.5kg, 20kg, 22.5kg
15reps, 12reps, 10reps
Cable one hand side raise
1 to 2 plates
15,12,12 reps
Standing db press
10kg, 12.5,15kg, 17.5kg, 20kg
20-15-12 reps
Arnold at front raise
7.5kg, 10kg, 12.5kg
24reps, 20reps, 20reps
And
Wednesday/Saturday
Arms(biceps/triceps)
Straight barbell cheat curl
5kg, 7.5kg, 10kg, 12.5kg
20reps, 20reps, 15reps, 12reps
Close grip tricep bench press barbell
10kg, 12.5kg, 15kg, 17.5kg, 20kg
20reps, 20reps, 15reps, 12reps, 8reps
Seated incline db curl
7.5kg, 10kg, 10kg
20rep, 15reps, 12reps
Tricep cable push down
7to 9 plates
20reps, 15reps, 12reps, 8reps
Preacher curl
2 to 4 plates
20reps, 15reps, 12reps, 8reps, 4reps
Lying Skull crusher behind head ez bar
7.5kg, 10kg, 12.5kg
20reps, 20reps, 15reps
Alt db curl
10kg, 12.5kg, 12.5kg
24,20,20reps
Machine tricep dips
Last three to full stack
20,20,15reps
Concentration curls
7.5kg, 10kg, 10kg
20,15,12rwps
Single arm tricep extension overhead standing
7.5kg, 10kg, 10kg
15,12,12
Goal is to do 8 exercise under 2 to 3 hr
With 3 to 5 proper sets with at least 12 reps for first three sets