Legs:
10 minutes cardio/stretch warm up

Back squats 3 x 6-8

Deadlifts 4 x 6-8 reps
(more advanced lift, do with a trainer. or just research fuck it)

decline leg press 4 x 10

leg curls 4 x 12

legs extensions  4 x 12

standing calf raises 4 sets till failure

cable/machine kickbacks 4 x 12-15


Chest/Triceps:
Incline chest press 4 x 6-8reps
Superset incline plate press till failure

Machine hammer press 4 x 8-10 reps
Superset lower dumbbell chest raise till failure

(I like to either do hammer press or dumbbell chest press, if u take enough preworkout do both)
Dumbbell chest press 3 x 8-10 reps

Dips 4sets of failure
Superset peck deck or fly machine 12-15 reps

Decline bench machine 4 x 6-8 reps

TRICEPS TIME

Overhead dumbell tricep extention 4 x 10-12
(careful with this one bad form can result in shoulder pain, but very beneficial if you do properly)

Triceps cable pulldown/reverse grip 4 x 10-15

EZ bar skull crushers 4 x however the fuck many u can do you're gonna be exhausted by this point


Back/Biceps:
staright arm pulldown 4 x 10-15

wide grip lat pulldown 4 x 8-10

seated isolated cable rows 4 x 10-12

underhand lat pulldown close grip
(use the close grip if you have the option, if not just underhand the bar)

horizontal grip lat pulldown 4 x 10
https://gyazo.com/d6f7fcff930b68cd42fc7b3ff55e8e25

Machine high/low rows 4 x 10
(high rows if you want to work upper back clearly, and low rows if you wanna work lower back.)

back extension with hanging dumbell/bar
ABSOLUTELY NO MACHINE FOR THIS EXERCISE
If possible do reverse dumbbell flys with back extension.
https://www.youtube.com/watch?v=28QOb0qvpd4

BICEPS: AKA CURLS 4 GIRLS
CURL TILL U CANT TOUCH UR SHOULDERS
GET BIG OR DIE MIRIN


Shoulders/Traps/(Triceps again if u aint a bitch):

Hang Cleans 4 x 6 reps
(more advanced Olympic style lift, do with trainer or research)

Arnold press/shoulder press 4 x 6-8
(USE A SPOTTER IF GOING HEAVY)
Superset Dumbbell shrugs till failure after each set

standing/sitting barbell press 4 x 8
(USE A SPOTTER IF GOING HEAVY)

Dumbell lateral raise 4 x 10
SUPER SET TIME
seated reverse dumbbell raise 4 x 10-12

Barbell Raises 4 x 12
SUPER SET front dumbell raises 3 x 6 reps each arm

Lateral raise machine 3 x 10
reverse fly machine 4 x 10