Monday - Chest
Barbell bench press (5x8)
Dumbbell bench press (8x8)
Landmine rainbow (5x8)
Bent over single handed cable chest press (5x8)
Plate squeeze (3xfailure)
Tuesday- Legs
Squats (5x8)
Walking lunges (5x8)
Leg press (5x8)
Calf raise machine (6x8)
Dumbbell single calf raises (6x8)
Wednesday - Back
Deadlifts (5x8)
Pull ups (5xfailure)
Wide grip lat pulldown (5x8)
Neutral grip machine rows (5x8)
Close grip lat pulldown (5x8)
Friday- Shoulders
Neutral grip standing dumbbell shoulder press (5x8)
Single handed dumbbell front raise (up and across) (5x8)
Bodyweight side lateral raise (5x8)
Side laterals (thumbs up only at the top, bend over a little) (5x8)
Underhand rear delt raise (5x8)
Wide grip seated rows (5x8)
Saturday- Arms
Ez bar curls & Dips (5x8)
Incline dumbbell curls & Incline tricep extension (5xfailure)
Spider curls & Tricep V-bar pushdown (5x8)
Bicep flex on pull up bar & Cobra pushups (3xfailure)