DAY 1 squat Incline dumbell pres Leg curl pulldown Bicep curl straight bar Leg raise Ab crunch DAY 2 Bench press Cable fly rdl t-bar row Arnold press Tricep Pressdown DAY 3 pullup DB row Leg raise Calf raise Upright row Hammer curl Push up DAY 4 deadlift dip GH raise Split squats pullover Lateral raise skullcrusher DAY 5 OHP Lateral raise Cable row Hip abduction Preacher curl Ab crunch Calf raises