Day 1 : back – biceps 1.

Barbell rows
2. Lat pull down
3. Single arm rows
4. Rear delt flys
5. Face pull
6. Hammer curl
7. Biceps curl
8. Preacher curls
Day 2 glutes – hamstring 1. Hip thrust
2. RDL
3. Hamstring curls
4. Bulgarian split squat
5. Back leg raises
6. Lateral leg raises
Day 3 chest – triceps 1. Flat dumbell bench press
2. Incline dumbell / machine press
3. Cable flies
4. Triceps overhead extensions
5. Triceps pushdown
Day 4 quads 1. Squats
2. lunges
3. Leg extension
4. Leg press
5. Calf raises