Day 1: Chest/Back
Incline DB Bench 3x6-8
Chest flies 3x10-12
Dips 3x8-10
Barbell Bent Over Rows 3x6-8
Lat Pulldowns 3x12-15
Wide Grip Cable Row 3x12-15
Day 2: Shoulders
Lateral Raises 2xFailure
Seated DB overhead press 3x8-10
Rear Delt Flies 3x10-12
Cable Lateral Raises 3x10-12
Shrugs 3x12-15
Leg Raises 3x12-20
Day 3: Legs
Hamstring Curl Machine 3x12-15
Barbell Squats 3x6-8
DB RDL 3x10-12
Leg Extension 3x15-20
Calf Raises 3xFailure
Planks 3x45s
Day 4: Rest
Day 5: Push
BB Overhead Press 3x6-8
Incline BB Bench 3x-10-12
Machine Chest Press 3x10-12
Upright Row 3x12-15
Skull Crushers 3x12-15
Tricep Extension 3x12-15
Day 6: Pull
Pull ups 3x5-10
BB Deadlifts 3x6-8
T-Bar Rows 3x10-12
Wide grip lat pulldowns 3x10-12
Incline Bicep Curls 3x12-15
Db Hammer Curls 3x12-15
Days 7: Rest
Incline DB Bench 3x6-8
Chest flies 3x10-12
Dips 3x8-10
Barbell Bent Over Rows 3x6-8
Lat Pulldowns 3x12-15
Wide Grip Cable Row 3x12-15
Day 2: Shoulders
Lateral Raises 2xFailure
Seated DB overhead press 3x8-10
Rear Delt Flies 3x10-12
Cable Lateral Raises 3x10-12
Shrugs 3x12-15
Leg Raises 3x12-20
Day 3: Legs
Hamstring Curl Machine 3x12-15
Barbell Squats 3x6-8
DB RDL 3x10-12
Leg Extension 3x15-20
Calf Raises 3xFailure
Planks 3x45s
Day 4: Rest
Day 5: Push
BB Overhead Press 3x6-8
Incline BB Bench 3x-10-12
Machine Chest Press 3x10-12
Upright Row 3x12-15
Skull Crushers 3x12-15
Tricep Extension 3x12-15
Day 6: Pull
Pull ups 3x5-10
BB Deadlifts 3x6-8
T-Bar Rows 3x10-12
Wide grip lat pulldowns 3x10-12
Incline Bicep Curls 3x12-15
Db Hammer Curls 3x12-15
Days 7: Rest