Push 1
Bench press 5x5, drop set or two on last. 1.5min rest
Incline Smith bench press 4x10
Cable crossover 3x10-15
Overhead press 4x5
Side lateral raises 4x8-12
Rope extension 4x12-15
Overhead rope tricep extension 4x10
(If triceps not busted, incline tricep press)

Pull 1
Bent over barbell row 5x5
Pulldown machine 4x8
Cable row 3-4x10, 1 min rest
Reverse grip lat pulldown 4x8-12 increase weight every set
Shrugs 4x8-10
Preacher curl 3x6-10
Incline spider curl 3x12
Preacher hammer curl 3x10

Legs 1
Hack squat 5x5
smith squat 3x8-10
Leg extension 4x8
Leg curls 8x8, 4 seated, 4 lying
Hip abductor and adductor 3x12
Calves 3-4x12-15


Push 2
Incline db bench press 3x8-10
Db bench press 3x8-10
Machine press, hard 15 -> cluster (45 sec)
Bot to top cable crossover 2x12-15
btn press 5x15,8,6,4,3
Heavy side lateral swings 2x12
Cable lateral raises2x12-20
Tricep dips 4xMAX
Single arm reverse grip cable tricep extension 3x12-15
(If triceps not busted, incline tricep press)

Pull 2
Lat pulldown 4x10-12
Smith machine bent over row 3x8 pyramid, rest/pause
One arm barbell row 3x8 pyramid, dropset
Cable pullover 3-4x12-15
Incline dumbbell curl 3x8-15
Ez bar bicep curl 3x21s
Concentration curl 3x10-15
Rear delts 3x15-20
Calves 3-4x12-15

Legs 2
Smith squat (box)10x10, 1 min rest
Leg extension 4x12
Leg curl 10x10, 1 min rest
Hip abduction / adduction 3x12
Hyper extension 3-4x8-12