Day 1: Chest + Triceps

Bodypart Chest Exercise Incline Bench Press Smith Machine Bench Press Incline Flye Weighted Dip Bodyweight Dip Triceps Close-Grip Bench Press Cable Pressdown Lying Triceps Extension Sets * 3 1 3 1 3 1 3 1 3 1 3 1 3 1 Reps 6 25 6 25 6 25 6 25 6 25 6 25 6 25

Day 2: Legs
Bodypart Thighs Exercise Squat Leg Press Leg Extension Romanian Deadlift Lying Leg Curl Calves Standing Calf Raise Sets * 3 1 3 1 3 1 3 1 3 1 4 Reps 6 25 6 25 6 25 6 25 6 25 25

Day 3: Shoulders + Traps + Abs

Bodypart Shoulders Exercise Overhead Barbell Press Upright Row Seated Lateral Raise Seated Bent-Over Lateral Raise Traps Abs Barbell Shrug Hanging Knee Raise Kneeling Cable Crunch Sets * 3 1 3 1 3 1 3 1 3 1 2 2 Reps 6 25 6 25 6 25 6 25 6 25 20 20

Day 4: Back + Biceps

Bodypart Back Exercise Deadlift Bent-Over Barbell Row T-Bar Row Lat Pulldown Sets * 3 1 3 1 3 1 3 Reps 6 25 6 25 6 25 6

Bodypart

Sets * 1 3 Biceps Barbell Curl 1 3 Incline Dumbbell Curl 1 3 Preacher Curl 1 * Doesnt include 1-2 light warm-up sets on the first exercise for each bodypart.

Exercise

Reps 25 6 25 6 25 6 25