Chestincline barbell press superset with incline db press-6sets/12-8reps Decline press-4sets/12-8 Bench press-4sets/12-6 Db flyes-4sets/12-15Push ups-3setsmaxPullovers-4sets/12-15 BackDL-5sets/12-15 Lat

pulldown-4sets/ 12 Lat pulldown-4sets/12 reps every set drop set. Seated rowing-4sets/12reps Barbell bent over rows-4sets/12-8 One arm barbell rows-4sets/12-8 Lower back-3sets/15 Bicepsbarbell curls-5sets every set drop set-12-15reps Db curls-4sets/12 Cable curls-4sets/12-15 Incline db curls-4sets/15reps Standing concentration curls-4sets/12-15 Cable reverse curls-4sets/12 TricepsPulley pushdowns-3sets/25 Barbell triceps ext.-5sets/12-10 One arm triceps ext.-3sets/12 One arm incline triceps ext.-3sets/12 Pulley pushdowns-4sets-12-15 every set superset. Dips between benches-4sets/max Wrist ShouldersBarbell behind neck press superset db side laterals-5sets/12-15 Db press-4sets/12

Close grip barbell press-4sets/12-8 Cable side laterals-4sets15 Shrugs-5sets-12 LegsLeg ext-5sets 25 Front squat-5sets/12-15 Db squat-4sets/12-15 Leg curls-5sets/12-15