Workout

Sunday (Active Rest, hot yoga)

Monday (Shoulders and Arms)

Overhead Press 10, 5x3
Arnold Press 15, 12, 10, 24
Dumbbell Front Raise 16, 12, 24
Dumbbell Side Lateral Raise 16, 12, 24
Rear Delt Flys IYTW 16, 12, 20
Bent-over Dumbbell Extensions 15, 12, 20
Side Dumbbell External Rotations 15, 12, 20
Dumbbell Biceps Curl 15, 12, 20
Reverse Grip Dumbbell Biceps Curl 15, 12, 20
Single Arm Cable Triceps Pulldown 15, 12, 20
Single Arm Cable Biceps Curl 15, 12, 20
Cable Ab Crunch 20x4
*Ab Circuit
Grippers 10x3
Back Extensions 20x3

Tuesday (Chest and Back)

Deadlift 10, 5x3
Dumbbell Bench Press 16, 12, 10
Cable Incline Flys 15, 12, 10, 21
Cable Decline Flys 15, 12, 10, 21
Iso Seated Bench Press 15, 12, 24
Iso Decline Bench Press 15, 12, 24
Iso Side Incline Bench Press 10x2
Lat Pulldown 15, 12, 20
Side Lat Pulldown 10x2
Narrow Lat Pulldown 15, 12, 20
Straight Arm Pulldown 15, 12, 20
Seated Cable Row 15, 12, 20
Sit Abs 20x3
Decline Abs 20, 16, 12, 10
*Ab Circuit

Wednesday (Legs 1)
Front Squat 10, 5x3
Back Squat 10, 5x3
Good Mornings 15, 12, 10
Leg Extensions 15, 12, 20
Leg Curls 15, 12, 20
Rotary Calf 10x5
Calf Raises 10x5
Tibilalis Anterior 10x3
Stairway to Hell 15x12
Glut Bridges 10x3
Vacuums 10x3
*Ab Circuit

Thursday (Back and Arms)

T-bar Rows 10, 5x3
Dumbbell Pullovers 15, 12, 20
Iso Wide Row 15, 12, 24
Iso Rows 15, 12, 24
Hammer Curls 15, 12, 24
Plate Curls 12x2, 8x2
Standing Dumbbell External Rotations 15, 12, 20
Dumbbell Row, Triceps Kickback 15, 12, 20
Triceps Rope Pulldown 15, 12, 20
Facepulls 15, 12, 20
Biceps Rope Curl 15, 12, 20
Cable Side Abs 15, 12, 10
*Ab Circuit
Grippers 10x3
Back Extensions

Friday (Chest and Shoulders)

Bench Press 10, 5x3
Dumbbell Incline Fly 15, 12, 24
Dumbbell Decline Fly 15, 12, 24
Decline Dumbbell Around the Worlds 15, 12, 10
Landmine Press 15, 12, 20
Narrow Dumbbell Press 15, 12, 20
Dips 15, 12, 20
Upright Rows 15, 12, 20
Iso Shoulder Press 15, 12, 24
Landmine Rows 15, 12, 10
Bent-over Dumbbell Flys 15, 12, 24
Front Plate Raise Burnout
Cable Crunch 20x4
*Ab Circuit

Saturday (Legs, Back, Etc...)

Leg Press 15, 12, 10
Hack Squat 15, 15, 20
Lunges 15, 12, 10
Seated Calf 10x4
Donkey Calf 10x4
Tibilalis anterior 10x3
Single Arm Cable High Row 15, 12, 20
Single Arm Cable Low Row 15, 12, 20
Iso Front Pulls 15, 12, 24
Iso Side Pull 10, 12, 15
Wide Seated Iso Bench Press 15, 12, 24
Stairway to Hell 15x12
Decline Abs 20, 16, 12, 10
Ab Circuit *
Plate Pass 20x3
Clocks 10x3
Dragon Flags 10x3
Ab Wheel 16x3

Diet
Calories 2200
Protein 35%, 193g
Carb 45%, 248g
Fat 20%, 49g