Monday- Chest/Triceps

Incline Smith Press: 5 sets of 12-20 reps

Incline Dumbbell Press: 5 sets of 8-15 reps

Single Arm Cable Cross-overs: 3 sets of 12-15 reps

Hammer Strength Chest Press: 4 sets of 8-12 reps

Tricep Rope Extensions: 4 sets of 15-20 reps

Tricep V-bar Pushdowns: 4 sets of 8-15 rep

Tuesday- Back/Biceps

Pullups: 4 sets to failure

Lat Pulldowns: 4 sets of 15 reps

Deadlifts: 5 sets of 8-12 reps

Reverse Grip Pulldowns: 3 sets of 15 reps

T-bar Rows: 3 sets of 8-12 reps(big squeeze)

Seated Cable Rows: 5 sets of 10(dropset)

Wednesday- Legs

Squats: 6 sets of 12-25 reps

Leg Press: 5 sets of 12-20 reps

Leg Extensions: 4 sets of 15-20 reps(deep squeeze at the top)

Stiff-leg Dead Lifts: 4 sets of 8-15 reps

Lying Leg Curl: 4 sets of 15-20 reps

Seated Leg Curl: 3 sets of 15-20 reps

Seated Calf Raises: 5 sets of 8-12 reps

Thursday- OFF

Friday- Shoulders

Front and Side Later Raises: 3 sets of 15-20 (superset)

Heavy Side Laterals: 4 sets of 8-15 reps (dropset)

Seated Dumbbell Shoulder Press: 5 sets of 8-20 reps

Behind the head Smith Shoulder Press: 4 sets of 8-15 reps(dropset)

Single-arm Bent-over Rope Lateral: 3 sets of 20 reps

Saturday: Arms

Tricep Rope Extensions: 4 sets of 20 reps

Straight-bar Cable Curls: 4 sets of 20 reps

Skull Crushers: 4 sets of 8-15 reps

Straight-bar Bicep Curls: 4 sets of 8-12

Close-grip Bench Press: 4 sets of 8-15 reps

Reverse-grip EZ-bar Curls: 4 sets of 8-12 reps

Single-arm Reverse Cable Pulldowns: 3 sets of 10-15 reps

Single-arm Hammer Curls: 3 sets of 8-12 reps

Sunday- OFF