Day One: Chest and Biceps'

Push-ups between each exercise: x 10

Decline Barbell: 4 x 8-6-6-4
Incline Dumbbell: 3 x 12-10-8
sets of 15 reps
Incline Flys: 4 x 10-10-10-Fail
Light flat dumbbells: 4 x 8-8-6-6
Low Cables: 3 x 20

Pull-ups: 4 x Fail
EZ-bar Curls: 3 x 8-8-6
Cable Curls: 3 x 10-10-Fail, with Drop
Hammer Curls: 3 x 18-16-16
Rope Curl Burn: 1 x 40
Calf Raises 3 x 12-10-8

Day Two: Back and Triceps'

Wide-Grip Pull-ups: 3 x Fail
Roman deadlifts: 4 x 12-10-10-8
Lat Pull-downs: 4 x 12-10-10-8
One Arm Rows: 3 x 12-10-8
Machine Rows: 1 x 35
Shrugs: 4 x 20

Dips: 2 x Fail
Close-grip Barbell: 4 x 12-10-8-8
Decline Skull Crushers: 3 x 10-8-8
Triceps Push-down: 3 x 14-12-10
Rope Extensions Burns: 1 x 30

Day Three: Motherfucking Legs.

Leg Press: 4 x 12-10-10-8
Wide-leg Deadlifts: 3 x 10-10-10
Squats: 4 x 12-10-10-8
Machine Leg Extensions: 3 x 12-10-10

Machine Leg Curls: 3 x 12-10-10

Calf Raises 3 x 12-10-8
Weighted Leg Raises: 3 x 10-10-10

Day Four: Shoulders

Shoulder Press: 4 x 12-10-10-8
Arnold Press: 3 x 8-8-6
Side Raises: 3 x 10-10-10
Rear Delt Raise: 3 x 10-10-10

Spare Days: Combine Bicep/Triceps

Front barbell Raises: 4 x 10-8-8-6

Shrugs: 4 x 20