Total workouts 12(7 home / 5 gym)

Monday
GYM #1 - Legs
Front squat superset leg extensions 4s
Back squat superset half squat 3s
leg curls 3 s
leg press 3s
HOME #1 - Abs & Calves
Tuesday
GYM #2 - Chest & Back
Dumbell flat bench 5 s
Barbell incline bench 5 s
Bent Over barbell row superset Yates barbell row 4s
front wide grip back pulldowns 3s
cable pushdowns 3s
Lower back extensions 5s
HOME #2 - Biceps & Triceps
Bent over supination grip biceps curls - 5 s
Hammer curls - 3s + dropset
Close grip pushups superset dumbbell skull crushers 5s
Triceps pushups 4s
Wednesday
HOME #3 - leg mobility + stretching
Thursday
GYM #3 - Legs & Abs
Back squat with chains 5s
Leg press 5s
Leg curls 3s
Oblics machine 5s
Incline bench raises 4s
HOME #4 - Calves & Lower back
Friday
GYM #4 - Chest & Triceps
Dips 4s U.F
Barbell flat bench press 3s
Dumbbell incline bench press 4s
Dumbbell rolling triceps extension 5s
Overhead ez bar extensions 3s
reverse ez bar curls 3s
cable wrist curls 4s
HOME #5 - shoulder mobility + stretching
Saturday
GYM #5 - Shoulder & traps
Overhead dumbbell press 4s
Hanging side raises 5s
dumbbells front raises 4s
face pulls 4s
Farmers walk 8 laps
Back barbell traps shrugs 3s
HOME #6 - squat & deadlift form + neck/posture
Sunday
HOME #7 - biceps