Day: Chest/Abs

Flat Bench: 4 Sets 8 Reps

Incline Bench: 4 Sets 8

Decline Bench: 4 Sets 8

Pullovers: 4 Sets 12

Hammer Press: 3 Sets 12

Dips: 3 Sets 12

Weighted Sit Ups: 4 Sets x failure

Hanging Leg Raises: - 4 Sets x failure

Side Bends: 4 Sets x failure

Side Crunches: 4 Sets x failure

2nd Day: Back/Traps/Forearms

Bent Over Row: 4 Sets 8 Reps

Deadlift: 4 Sets 8

Pulldowns: 4 Sets 12

Pull Ups: 4 Sets 12

Cable Row: 4 Sets 12

Shrugs: 6 Sets 10

Standing wrist curl behind back: 4 Sets x failure

Reverse barbell wrist curl over bench: 4 Sets x failure

3rd Day: Delts/Abs

Military Press Behind The Neck: 3 Sets 8 Reps

Machine Press: 4 Sets 8

Lateral Raises: 4 Sets x 10

Weight Plate Front Raises: 4 Sets 10

Front Raise: 4 Sets 10

Reverse Pec Deck: 4 Sets 10

Reverse Flys (on incline bench): 4 Sets 12

Weighted Sit Ups: 4 Sets x failure

Hanging Leg Raise: 4 Sets x failure

Side Bends: 4 Sets x failure

Side Crunches: 4 Sets x failure

4th Day: Triceps/Biceps/Forearms

Close Grip Bench Press: 4 Sets 8 Reps

Tricep Pushdowns: 4 Sets 8

EZ Bar Skullcrusher: 4 Sets 10

Cable Kickback: 4 Sets 12

EZ Bar Curl: 4 Sets 8

Wide Grip Curl: 4 Sets 8

Hammer Curl: 4 Sets 8 Reps (each hand)

Concentration Curl: 4 Sets 12

Standing wrist curl behind back: 4 Sets x failure

Reverse barbell wrist curl over bench: 4 Sets x failure

5th Day: Legs/Abs

Squats: 4 Sets 12 Reps

Squat (to bench): 4 Sets 12

Bulgarian Squat: 4 Sets 12

Quad Extensions: 4 Sets 16

Stiff Leg Deadlift: 4 Sets 12

Leg Curls: 4 Sets 16

Glute Kickbacks: 4 Sets 20

Calf Machine Raises: 4 Sets 20

Seated Calf Raises: 4 Sets 20

Leg Press Calf Raises: 4 Sets 20

Weighted Sit ups: 4 Sets x failure

Air bike: 4 Sets x failure

Side Bends: 4 Sets x failure

Barbell Twists: 4 Sets x failure