chest
incline db or smith press 4x8-10
pec dec 2x10-15
incline machine press 3x8-10
cable chest press to flys 2x10-15each
decline flys 1x10-15
back
pullovers 2x10-15
bb row 3x8-10
neutral lat pull-down 2x10-15
close grip cable row 3x8-10
sa lat pull-down 2x10-15
legs
sl calf raises 4x10-15
squats 4x10-15
hack squat 3x10-15
leg ext X sissy squat 3x15-20
ham curls 5x10-15
rdls 5x8-10
sarms
machine lateral raise 4x10-15
rear delts 5x10-15
db lateral raise 4x10-15
db curls 5x8-10
skullcrushers 5x8-10
rope hammer curls 5x10-15
sa tri pushdown 5x10-15
reverse grip curl X wrist curl 3x10-15