Monday Tuesday

Push Arms
Barbell Pause bench press 4x8 Triceps Pushdowns 4x8
Incline bench press(any variation) 3x8 Overhead Triceps Extension 4x6
Pec Deck Flyes 4x8(last set till failure) Close Grip Bench
Lateral Raises 4x10 Barbell Bicep Curls 4x8
Triceps Pushdown 4x10(last set till failure) Reverse Grip Curls 4x8
Overhead Triceps Extension 3x10 Wrist Curls 4x8
Wednesday Thursday
Legs Rest
Squats 5x5
Leg Presses 3x8
Leg Curls 4x8
Leg Extensions 4x8
Calf Raises 4x8
Hyperextensions 4x8
Abs
Friday Saturday Sunday
Push(Heavy) Pull Rest
Barbell Bench Press 4x4 T-Bar Rows 4x8
Barbell Static hold 3x110-120% Horizontal Rows 4x8
Incline Dumbbell 4x6 Lat Pulldowns 4x8
Pec Deck Flyes 3x8 Pullovers 3x8(last set till failure)
Skull crushers 3x8 Dumbbell Bicep Curls 4x6
Overhead Triceps Extension 4x6 Cable Reverse Grip Culrs 4x8
Wrist Curls 4x8