day 1

Chest and tricep routine

incline db bench
weight dips
flat bench press
Machine flys
skull crushers
cable extensions
back arm row (for triceps)
day 2
Back and biceps
Chin ups/pull downs integrated
close grip pull downs
seated rows close grip
barbell/machine rows wide grip
reverse flys
deadlifts sometimes 3 sets
Barbell curls 3 sets
incline dumbell curls 3 sets
machine curls 3 sets
day 3
legs
squats
hack squats super set with front sqauts
leg extensions
calf raises
day 4
Shoulders
three part lateral raise 2 sets and 8 reps
front raises 2 sets and 12 reps
single arm diagonal raise 2 sets and 12 reps
seated military press 2 sets and 12 reps
4 sets (12 reps)
4 sets (10 reps) x 2
4 sets (12 reps)
4 sets (30+ reps)
3 sets (12 reps)
2 sets warm up sets body weight, 3 sets weighted chinups
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)
4 sets (12 reps)
3 sets (12 reps)
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)
3 sets (12 reps)
3 sets (12 reps)
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)
2 sets warm up sets body weight, 3 sets weighted chinups
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)
2 warm up sets (12 reps), 3 heavy sets (7 reps), 2 burn sets (12 reps)