Workout split:

Day 1- Back, Calves
Day 2- Chest, Triceps
Day 3- Quads, Hamstrings, Abs
Day 4-Shoulders, Biceps
Day 5- Chest, Abs
Day 6- Deadlift, Pullovers, Dips
Day 7- Off

Workout Routine:

Day 1: Back, Calves:

Back:
Chin ups: 4 x 10       
Seated cable row: 2 x 10, 1 x 8-10 (fail), 1 x 6-8 (fail)
Wide grip lat pull downs: 2 x 10, 1 x 8-10 (fail), 1 x 6-8 (fail)
One arm dumbbell rows: 3 x 10, 1 x 8-10

Calves:
Seated calf raise: 4 x 10-14
Donkey calf raise: 4 x 10-14
Sanding calf raise(no weights) between each of your sets 10-12 (should end up with 8sets)


Day 2: Chest, Triceps:
Chest: Dumbbell bench press: 2 x 10, 1 x 8-10, 1 x 6-8
Seated machine bench press: 4 x 10
Flat bench cable flyes: 4 x 10
Cable cross over: 4 x 10

Triceps: Seated tricep press: 2 x 10, 1 x 8-10, 1 x 6-10
Cable rope overhead tri extension: 2 x 10, 1 x 8-10, 1 x 6-10
Cable one arm tri pushdowns: 4 x 10
Tri dips: 4 sets to fail


Day 3: Quads, Hamstrings, Abs
Quads: Barbell Squat: 2 x 10, 1 x 8-10, 1 x 6-10 Please don’t do it without someone spotting you
Leg press: 1 x 50, 1 x 40, 1 x 30, 1 x 20 all sets must be done heavy!!
Single leg Leg extension: 4 x 10
Hamstring: Leg curl: 4 x 10
Sanding leg curl: 4 x 10
Stif-legged deadlift: 4 x10

Abs: Handing leg raise (straight leg) 1 x 10, 1 x 12, 1 x 10, 1 to Fail
Sideward’s hanging leg raise: 4 x 10 to each side 


Day 4: Shoulders and Biceps
Shoulders:
Dumbbell shoulder press: 2 x 10 / 1 x 8-10 / 1 x 6-8
Lateral raise: 4 x 10
Front dumbbell raise: 4 x 10
Dumbbell shrug: 4 x 10

Biceps: Seated dumbbell curl: 2 x 10, 1 x 8-10, 1 x 6-8
EZ-Bar curl: 4 x 10
Preacher hammer dumbbell curl: 2 x 10, 1 x 8-10, 1 x 6-10
Reverse barbell preacher: 4 x 10


Day 5: Chest, Abs
Chest: Incline dumbbell bench press: 2 x 10, 1 x 8-10, 1 x 6-8
Butterfly: 4 x 10
Seated machine bench press: 4 x 10
Abs: Handing leg raise (straight leg) 1 x 14, 1 x 12, 1 x 10, 1 to Fail
Sideward’s hanging leg raise: 4 x 10 to each side 


Day 6: Deadlift, pullover, dips
Normal deadlift (not stiff leg) 2 x 10, 1 x 8-10, 1 x 6-8
Pullover: 4 x 10
Dips: 4 set to fail
                                                                                                 

Day 7: Rest