Monday = Chest BB Flat Press DB Incline Butterfly SM Flat Press Flat DB Flies

Press (Neutral)
Tuesday = Back Lat pull down Deadlift Bent over BB Seated cable rows T-bar rows DB rows
(U) rows (U)
Wednesday = DB Press Machine Press DB raise (Single) Arnold press Shrugs
Shoulder - Front
Thursday = 7-7-7 BB curl Hammer Curl Preacher Curl Cable Curl EZ Bar Close
Biceps (Single) (Standing) grip CC
Friday = Triceps Close grip Reverse Triceps Pushdown Triceps Overhead DB Extension
BB Press pushdown Pushdown
Saturday = Legs BB Goblet DB Lunges Stiff leg Deadlifts Leg press full + 1 Hacksquats Leg curl
Squats Single

Monday = Chest BB Incline DB Flat Press Butterfly (U) Machine Press Incline DB Flies
Press Wide
Tuesday = Back Lat pulldown Deadlift Bent over BB Seated cable rows T-bar rows
rows
Wednesday = DB Press Machine Press - DB raise (Both) BB Upright row Shrugs
Shoulder Back
Thursday = BB Curl DB Curl Preacher Curl Cable Curl Spider Curl
Biceps (Seated)
Friday = Triceps Close grip BB Triceps Rope Reverse DB Extension Triceps Overhead Kickback
Press Pushdown pushdown Pushdown
Saturday = Legs BB Squats BB Lunges Stiff leg Leg press - 3 Leg curl Calf
Deadlifts Single+1 full raises

Monday = Chest BB Flat Press DB Incline Butterfly SM Incline Press Flat DB Flies
Press (Neutral)
Tuesday = Back Vbar Lat Deadlift Bent over BB Seated cable rows T-bar rows DB rows
pulldown rows (U)
Wednesday = DB Press Machine Press DB raise (Single) Arnold press Shrugs
Shoulder - Front
Thursday = 7-7-7 BB curl Hammer Curl Preacher Curl Cable Curl EZ Bar Close
Biceps (Single) (Standing) grip CC
Friday = Triceps Close grip Reverse Triceps Pushdown Triceps Overhead DB Extension
BB Press pushdown Pushdown (Single)
Saturday = Legs BB Goblet DB Lunges Stiff leg Deadlifts Leg press full + 1 Hacksquats Leg curl
Squats Single

Monday = Chest BB Incline DB Flat Press Butterfly (U) Machine Press Incline DB Flies
Press Close
Tuesday = Back (Behind) Lat Deadlift Bent over BB Seated cable rows T-bar rows
pulldown rows
Wednesday = DB Press Machine Press DB raise (Both) BB Upright row Shrugs
Shoulder - Back
Thursday = Ez - BB Curl DB Curl Preacher Curl Cable Curl Spider Curl
Biceps (Seated)
Friday = Triceps Close grip BB Triceps Rope Reverse DB Extension Triceps Overhead Kickback
Press Pushdown pushdown Pushdown
Saturday = Legs BB Squats BB Lunges Stiff leg Leg press - 3 Leg curl Calf
Deadlifts Single+1 full raises

Pull ups Push ups Dips you know what and when to do