right last week i trained as such
monday done push as above

then done pull day
close grip cable rows 4x8-10
wide grip pull down 4x8-10
dumbell row 4x8-10
deadlift 4x6-10
shrugs 4x8-10
hammer curls 3 x 8-10
ez bar curls 3x 8-10

then leg day
leg press4x8-10
layingham curls 4x8-10
leg curl 4x8-10
squats 4x8-10
seated ham curls 4x8-10
seated calfraise 3x8-10
standing calf raise3x8-10
hack squats 2 x12-15

then this week ive doen a push day so far

flat barbell press 3 sets 8-10
incline hammer machine 3 sets 8-10
flat fly 3 sets 8-10
barbell press 3 sets 8-10
side raises dumbbell 3 sets 8-10
rear delt raise 3 sets 8-10
dips 3 sets failure
rope pushdown 3 sets 8-10
kick back cable 3 sets 8-10

diet has been as good as can be been on hol so days out been hard and had many ice creams and other seaside treats
willbe back to normal next week