Day 1 Exercise Sets x Reps Muscle Group

 Barbell Bench Press On Bench 3 x 8 Chest

 Reverse Grip Barbell Bench Press 3 x 10 Chest
 Dumbbell Incline Bench Press On Bench Both Arms 3 x 10 Chest
 Smith Machine Shoulder Press 3 x 8 Shoulders
 Standing Dumbbell Shoulder Press Both Arms 3 x 10 Shoulders
 Smith Machine Upright Row 3 x 10 Shoulders
 Standing Barbell Shrugs 3 x 10 Shoulders
 Standing Dumbbell Shrugs 3 x 8 Shoulders
 Barbell Close Grip Bench Press with bands 3 x 8 Chest
 Standing Cable Triceps Extension Both Arms 3 x 10 Arms
 Dips 2 x 10 Chest

Day 2 Exercise Sets x Reps Muscle Group

 Standing Overhead Cable Pulldowns Both Arms 3 x 15 Back

 SUPER-SET 0 x 0 TIPS
 Seated On Bench Bar Lat Pulldowns Both Arms 3 x 15 Back
 Barbell Bent Over Wide Grip Rows Both Arms 3 x 12 Back
 One Arm Dumbbell Preacher Curl 4 x 15 Arms
 SUPER-SET 0 x 0 TIPS
 Standing Bicep Curl Barbell Both Arms 4 x 15 Arms
 Barbell Wrist Curl 3 x 15 Arms
 SUPER-SET 0 x 0 TIPS
 Barbell Reverse Grip Wrist Curl 3 x 15 Arms

Day 3 Exercise Sets x Reps Muscle Group

 Barbell Squat 3 x 8 Legs

 Machine Leg Press Both Legs 3 x 10 Legs
 Seated Machine Leg Extension Both Legs 3 x 10 Legs
 ROMANIAN DEADLIFT 3 x 8 Legs
 Standing Calf Raise 3 x 8 Legs
 Decline Crunch 3 x 10 Abs
 Prone Iso Abs Feet On Ground 3 x 60 Abs

Day 4 Exercise Sets x Reps Muscle Group

 Laying on Bench Dumbbell Flys Both Arms 3 x 15 Chest

 SUPER-SET 0 x 0 TIPS
 Dumbbell Bench Press On Bench Both Arms 3 x 15 Chest
 Standing Low Cable Flys Both Arms 3 x 12 Chest
 Standing Dumbbell Side Raise Both Arms 3 x 12 Shoulders
 SUPER-SET 0 x 0 TIPS
 Seated On Bench Dumbbell Military Press Both Arms 3 x 15 Shoulders
 Smith Machine Shrug 3 x 15 Shoulders
 Laying On Ball Bar Tricep Extension Both Arms 4 x 15 Arms
 SUPER-SET 0 x 0 TIPS
 Barbell Close Grip Bench Press with bands 4 x 15 Chest

Day 5 Exercise Sets x Reps Muscle Group

 Pull-Up/ Chin 3 x 8 Back

 Dumbbell Bent Over Wide Grip Rows One Arm 3 x 10 Back
 Seated On Bench Bar Lat Pulldowns Both Arms 3 x 10 Back
 Standing Bicep Curl Barbell Both Arms 3 x 8 Arms
  Standing Bicep Curl Dumbbell One Arm 3 x 10 Arms
 DB Cross Body Hammer Curls 2 x 10 Arms
 Barbell Reverse Grip Wrist Curl 3 x 10 Arms

Day 6 Exercise Sets x Reps Muscle Group

 Seated Machine Leg Extension Both Legs 3 x 15 Legs

 SUPER-SET 0 x 0 TIPS
 Dumbbell Front Lunge 3 x 15 Legs
 Smith Machine Front Squat 3 x 12 Legs
 SMITH MACHINE SQUAT 3 x 0 Legs
 Prone Machine Leg Curl Both Legs 3 x 15 Legs
 SUPER-SET 0 x 0 TIPS
 Dumbbell Straight Legged Deadlift 3 x 15 Legs
 Seated Calf Raise 3 x 15 Legs
 SUPER-SET 0 x 0 TIPS
 Standing Calf Raise 3 x 0 Legs
 Hanging Leg Raise 3 x 0 Abs
 SUPER-SET 0 x 0 TIPS
 Laying on Ground Abdominal Crunches with a Twist 3 x 0 Abs