Weak Points-

Serratus
Triceps
Shoulders
Lower Chest
Forearms
Calves

Warm-up With pull-ups dips each workout
Everyday do pelvic tilts with moderate stretching


Monday - Shoulders
Standing Barbell press
Arnold Press
Rear Delt Face Pulls
Lateral Raises
Rear Delt pec Dec

Tuesday- Abs


Weds- Arms
Heavy close grip bench

Dumbell Curls superset with inclined tricep press extensions

Hammer curls superset with overhead extension


Thurs- Abs


Fri- Chest With Some bodybweight triceps
Decline Bench
Incline Bench
Flies

Dips
Diamond Pushsups
Tricep Kickbacks






Sat- Back + Traps
Pull ups
Dumbbell rows
Shrugs
Seated row
Lat pulldown

Sunday Legs-
Ham Curls
Leg adduction / abduction
Light leg extensions