Lat pull-down: 4 sets x 5-8 reps ( heavies possible )
Bench Press: 4 sets x 5-8 reps Cable single-armed lat pull: 4 sets x 12 reps ( heaviest possible ) Cable chest-fly + standing cable press: 4 sets x 10 reps
Lower Body:
Squats : 4 sets x 6 - 8 - 10 reps
Deadlifts - Romanian Deadlifts: 1 set build up from low->high + 5 sets total ( loop from 60kg -> 100 / 120 kg ) Standing calf-raise: 4 sets x 20 reps Legs extensions: 4 dropsets x 10 reps each drop or Close stance deep squat : 4 sets x 10 reps
Push:
Incline bench-press: 4 sets pyramid drop x 4 -6 -8 reps ( depends )
Cable chest-fly + standing cable-press: 4 sets x 10 reps Lateral raise: 4 dropsets + 1 failure set ( 2 drops max ) Bicep curls : 3 sets x 15 - 12 reps ( any variation ) Hammer curls : 3 sets x 15 - 12 reps ( heaviest / single-armed )
Pull:
Reverse / Mag Grip lat pull-downs: 4 sets x 12 - 10 reps ( heaviest possible )
Cable single-armed lat pull: 4 sets x 12 reps ( heaviest possible ) Shoulder press: 5 sets x 12 - 10 reps ( heaviest possible ) Tricep ( any variations that you can come up with )
Leg:
Squats: 6 sets x 8 - 10 - 12 reps ( pyramid from 40 - 80 - 100 kg )