No ego lifting 10,8,6, 15

Monday - chest or can add shoulders

Tues - back also may add biceps

Wed - legs / forearms

Thurs - arms and triceps

Fri - shoulder chest

Pull
Back

bicep

brachialis

 hammer curls
 reverse barbell curls
 plate curls

long head

 inclined dumbbell press

 z bar narrow grip curls
 close grip cable curls

short head

 preacher curl
 wide grip curls
 preacher curl machine

combo 1

static hold hammer curls 3 x 12

static Zottman curl 3x 12

side curl 3x12

half + full curl 3 x 12

combo 2

standing cable curls 3 x 12

standing reverse cable curls 3 x 12

hammer curls 3 x 10

dumbbell curls 3 x 10

single arm tricep pushdown 3 x 10

bench dips 4 x12

combo 3

crossbody hammer curl 3 x 10

close grip dumbbell press 3 x 10

spider curl 3 x10

Push
Chest

Combo 1

Flat bench press 5x 12 to 15 - eyes right below pole/thumb infront / hunch in front middle chest

Inclined chest press 3x15 upper chest

Cable flys 5x12 middle chest / if on bench, stop elbow until its L, don’t go too much behind

Dips

High to low fly lower chest

Combo 2

Ez bar press
Alt db press

Reverse db press/ Arnold rotation

Pushups

Combo 3

Dumbbell bench 3 x 10

Dumbbell fly 3 x 10

Hex press 3 x 10

Hight to low cably fly 3 x 10

High to low cable fly 3 x 10

Just kneel and hold db infront your chest

Combo 4

Bench press 4 x 10

Incline chest press 4 x 12/10/8/6 - arrow position

Cable fly 4 x 10

Cable tricep extension 4 x 12

Db tricep extension

shoulder

l shoulder raise 4 x 12

lateral raise 4 x 12

shoulder press 4 x 12

Arnold press 4 12

Legs

Combo 1

Barbell squat
Romanian squat

Bulgarian squat

Leg extension