Monday: Back
Wide Grip Pull Ups 3 sets to failure
Bent Over Barbell Row 1×15, 1×12, 1×8 w/dropset light x 25
Wide Grip Lat Pull Down 1×15, 3x 8 heavy
Standing Wide Cable Lat Pullover 3×12 heavy
Seated Cable Row 1×20, 1×8, 1×6-8 w drop medium weight x12
Hypers BW x25, BW plus 10 x 20, BW x25
Tuesday: Arms
Sitting Overhead Tricep Dumbell Extension 4x failure
Tricep Pushdowns 4x failue
Incline Bicep Dumbbell Curls 4x failure
Straight Bar Wide Grip Bicep Curls 4x failure
Wednesday: Shoulders
Standing Barbell Military (Shoulder Press) 1×20, 1×12, 1×12 drop to bar x20
Standing Laterals 5×15, 10×15, 15×15, 10×15, 5×15
Rear Delt Machine 1×20, 1×8, 1×8 with dropset to failure
Front Deltoid Dumbbell Raises 1×20, 1×20, 1×15, 1×8
Lateral Machine 3×20
Dumbbell Rear Deltoid Bent Raises 4×20, back to back, no rest
Dumbbell Rear Deltoid Bent Raises 4×20, back to back, no rest
Thursday: Cardio/Abs
HIIT
30 mins Ab workout
Friday: Legs
Leg Extensions 4 sets 1×40, 1×30, 1×20, 1×10
Lying Ham Curls 3 sets 1×40, 1×20, 1×10
Barbell Squat w/ plates under heels 3 x20
Leg Press Wide 5×20
Seated Ham Curl 3×15, last set drop x30
Saturday: Cardio/Abs
HIIT
30 mins Ab workout
Sunday: Rear Delts
Bent Over One Arm Rear Delt Isolation 4×20, 1×8
Standing Lateral Raise 1×25, 1×15, 1×10 – 3 sets
Rear Deltoid Machine 1×20, 1×15, 1×8 dropset x20
Wide Grip Upright Row 1×20, 1×12, 1×8 dropset x20