Pull 1

Neutral grip lat pull down machine – 3-4 sets, 8-10 reps
Kneeling single arm cable row (lombar) – 3-4 sets, 8-10 reps
Neutral grip lat pullovers (d-handles) – 3 sets, 12-15 reps
Incline dumbbell curl – 3-4 sets, 8-10 reps
Hammer curls – 3 sets, 10-12 reps (optional dropset)
Unilateral cable rear delt fly – 3-5 sets, 15 reps (optional dropset)
Forearm barbell curl – 3-4 sets, 12-15 reps
Forearm dumbbell extension – 3-4 sets, 12-15 reps
Standing calf raise – 3-4 sets, 10-12 reps

Push 1

Bench press – 1st set, 12 reps; 2nd set, 8 reps; 3rd set, 5 reps; 4th set, 5 reps
Overhead shoulder press (dumbbells or machine or barbell) – 3-4 sets, 8-10 reps
Cable crossover – 3 sets, 12-15 reps
Skull crushers – 3-4 sets, 8-10 reps
Cable y raise – 3-4 sets, 15 reps (optional dropset)
Tricep rope push down – 3 sets, 10-12 reps (optional dropset)
Forearm supination (rope attachment) – 3-4 sets, 12-15 reps superset forearm pronation (rope attachment) – 3-4 sets, 12-15 reps
Forearm urnal (rope attachment) – 3-4 sets, 12-15 reps superset forearm radial (rope attachment) – 3-4 sets, 12-15 reps
Standing calf raise – 3-4 sets, 10-12 reps

Legs 1

Hamstring curls – 1st set, 15 reps; 2nd set, 12 reps; 3rd-4th+ set, 8-10 reps (optional dropset)
Barbell squats – 1st set, 12 reps; 2nd set, 10 reps; 3rd set, 8 reps; 4th+ set, 6 reps
Romanian deadlift – 3-4 sets, 10 reps
Leg extension – 3 sets, 10 reps (optional dropset)
Forearm barbell curl – 3-4 sets, 12-15 reps
Forearm dumbbell extension – 3-4 sets, 12-15 reps
Seated calf raise – 4 sets, 15-20 reps

Pull 2
Chest supported row – 3-4 sets, 8-10 reps superset after failure shrugs AMRAP
Neutral grip upper back pull down (d-handles) – 3-4 sets, 8-10 reps
Seated cable row (slight lean forward) – 3-4 sets, 8-10 reps
Kneeling single arm cable row (iliac) – 3 sets, 8-10 reps
Neck curls superset neck extension – 3 sets, 17-20 reps
Barbell curl – 3-4 sets, 10 reps
Ez-bar reverse curl – 3 sets, 10-12 reps (optional dropset)
Forearm pronation (rope attachment) – 3-4 sets, 12-15 reps superset forearm supination (rope attachment) – 3-4 sets, 12-15 reps
Standing calf raise – 3-4 sets, 10-12 reps

Push 2

Incline dumbbell press – 1st set, 15 reps; 2nd set, 12 reps; 3rd-4th set, 8-10 reps
Cable crossover (upper chest) – 3-4 sets, 12-15 reps
Unilateral cable overhead tricep extensions – 3 sets, 10-12 reps
Single arm cross body lateral y raise – 3-4 sets, 15 reps (optional dropset)
Unilateral cable push down (lateral head) – 3 sets, 10-12 reps
Rear delt machine – 3-4 sets, 15-20 reps (optional dropset)
Forearm unilateral curl – 3-4 sets, 12-15 reps
Forearm dumbbell extension – 3-4 sets, 12-15 reps
Standing calf raise – 3-4 sets, 10-12 reps

Legs 2

Hamstring curls – 1st set, 15 reps; 2nd set, 12 reps; 3rd set, 10 reps; 4th set, 8-10 reps (optional dropset)
Deadlift – 1st set, 10 reps; 2nd set, 8 reps; 3rd-4th set, 5 reps
Hack squats – 4-5 sets, 10-12 reps
Bulgarian split squat – 3 sets, 8-10 reps
Leg extension – 4 sets, 8-10 reps (optional dropset)
Forearm radial (rope attachment) – 3-4 sets, 12-15 reps superset forearm urnal (rope attachment) – 3-4 sets, 12-15 reps
Seated calf raise – 4 sets, 15-20 reps