Monday = BB Flat DB Incline Butterfly SM Flat Press Flat DB Flies

Chest Press Press (Neutral)

Tuesday = Lat pull Deadlift Bent over BB Seated cable T-bar rows DB rows
Back down (U) rows (U) rows
Wednesday = DB Press Machine DB raise Arnold press Shrugs
Shoulder Press - Front (Single)
Thursday = 7-7-7 BB Hammer Preacher Curl Cable Curl EZ Bar Close
Biceps curl Curl (Single) (Standing) grip CC
Friday = Close grip Reverse Triceps Triceps DB Extension
Triceps BB Press pushdown Pushdown Overhead
Pushdown
Saturday = BB Goblet DB Lunges Stiff leg Leg press full + Hacksquats Leg curl
Legs Squats Deadlifts 1 Single

Monday = BB Incline DB Flat Press Butterfly (U) Machine Press Incline DB Flies
Chest Press Wide
Tuesday = Lat Deadlift Bent over BB Seated cable T-bar rows
Back pulldown rows rows
Wednesday = DB Press Machine DB raise BB Upright Shrugs
Shoulder Press - Back (Both) row
Thursday = BB Curl DB Curl Preacher Curl Cable Curl Spider Curl
Biceps (Seated)
Friday = Close grip Triceps Rope Reverse DB Extension Triceps Kickback
Triceps BB Press Pushdown pushdown Overhead
Pushdown
Saturday = BB Squats BB Lunges Stiff leg Leg press - 3 Leg curl Calf
Legs Deadlifts Single+1 full raises

Monday = BB Flat DB Incline Butterfly SM Incline Flat DB Flies

Chest Press Press (Neutral) Press
Tuesday = Vbar Lat Deadlift Bent over BB Seated cable T-bar rows DB rows
Back pulldown rows (U) rows
Wednesday = DB Press Machine DB raise Arnold press Shrugs
Shoulder Press - Front (Single)
Thursday = 7-7-7 BB Hammer Preacher Curl Cable Curl EZ Bar Close
Biceps curl Curl (Single) (Standing) grip CC
Friday = Close grip Reverse Triceps Triceps DB Extension
Triceps BB Press pushdown Pushdown Overhead (Single)
Pushdown
Saturday = BB Goblet DB Lunges Stiff leg Leg press full + Hacksquats Leg curl
Legs Squats Deadlifts 1 Single

Monday = BB Incline DB Flat Press Butterfly (U) Machine Press Incline DB Flies
Chest Press Close
Tuesday = (Behind) Lat Deadlift Bent over BB Seated cable T-bar rows
Back pulldown rows rows
Wednesday = DB Press Machine DB raise BB Upright Shrugs
Shoulder Press - Back (Both) row
Thursday = Ez - BB Curl DB Curl Preacher Curl Cable Curl Spider Curl
Biceps (Seated)
Friday = Close grip BB Triceps Rope Reverse DB Extension Triceps Kickback
Triceps Press Pushdown pushdown Overhead
Pushdown
Saturday = BB Squats BB Lunges Stiff leg Leg press - 3 Leg curl Calf
Legs Deadlifts Single+1 full raises

Pull ups Push ups Dips you know what and when to do.