DAY1 - CHEST/BACK/BICEPS:

1) FLAT BENCH PRESS

W1: 4x8-10
2) BARBELL ROW
W1: 4x10-12
3) INCLINE DB PRESS (SUPERSET) LAT PULLDOWN
2x8-10 | 2x12-15
4) MACHINE ROW (SUPERSET) CABLE FLY|MACHINE FLY|
12-15 // 10-12 // 8-10 *DROPSET
5) BARBELL CURL
W1: 4x12-15

DAY2
SQUAT
W1: 4x5-6
1) Back Extensions
W1: 3x8-10
2) LEG PRESS/adductors
15-20 // 12-15 // 10-12 *DROPSET
3) LEG EXTENSION (SUPERSET) HAMSTRING CURL
3X-15-20
4) JM PRESS (SUPERSET) CALVE RAISE
3x10-12 & 3x15-20
5) double rope TRICEP PUSHDOWN
12-15 // 10-12 // 8-10 *DROPSET

DAY3 - SHOULDERS/BICEPS:
1) STANDING PRESS
W1: 3x6
W2: 4x6
W3: 5x6
2) MACHINE LATERAL RAISE
4X12-15
3)DUMBELL SHOULDER PRESS
W1: 3x10
W2: 2x10
W3: 1x10
4) DB LATERALS / REAR DELT FLY / CABLE UPRIGHT ROW
3x12-15
5) SPIDER CURL
3x10-12
6) FREE BICEP EXERCISE (INCLINE DUMBELL CURL)
3 SETS 8-10

DAY4 - CHEST/BACK:
1) BENCH PRESS
W1: 4x5
2) NEUTRAL GRIP PULLDOWN (NEUTRAL PULL UPS)
W1: 3x12-15
3) DECLINE BENCH PRESS
2 x 8-10
4) CHEST SUPPORTED ROW / 1 arm machine row
3x10-12
5) CABLE ROW (SUPERSET) MACHINE PRESS flat/vert
3x12-15
6) 1h Hammer Curl
 2x10

DAY5 - SHOULDERS/LEGS/TRICEPS:
1) Deadlifts
W1: 4x5-6
2) Smith PRESS
W1: 4x12-15
3) SMITH MACHINE SQUATS (SUPERSET) LATERAL RAISE DUMBELL
12-15 // 10-12 // 8-10 // 8-10
4) LEG EXTENSION (SUPERSET) HAMSTRING CURL
3X-15-20
5) OVERHEAD TRICEP EXT + KICKBACK
3x12-15