Push day
Bench press 4 sets of 10
Pec deck fly machine 4 sets of 10
Hammer press 3 sets of 10
Flat dumbbell press machine 4 sets of 10
Incline press machine 4 sets of 10
Lat raises 6 sets of 10
Standing barbell press
Light lat raises with arch 3 sets of 10
Close grip bench press 4 sets of 10
Reverse single arm triceps pull downs 4 sets of 10 3 pause reps at end
Pull day
Barbell rows 4 sets till failure
Chest supported row 2 sets of 10 then drop set
T bar row
Wide grip pull downs 4 sets of 10
Neutral pull downs 4 sets of 10
Regular pull downs 4 sets of 10
Seated wide lat pulls 4 sets of 10
Spider curls 4 sets of 10
Alternating bicep curls 4 sets till failure
Ez bar curls 4 sets till failure
Reverse curls 4 sets till failure
Hammer curls 4 sets of 10
Leg day
Barbell squat pause at bottom 4sets of 3
Barbell squat 6 sets of 5
Deadlift 4 sets of 10
Machine leg press 4 sets of 10
Hamstring curls 5 sets of 10
Elevated dumbbell squat pause at bottom 4 sets of 10