weds
back/bi

widegrip pull down 4 sets 8-12
barbell row 4 sets 8-12
close crip cable row 4 sets 8-12
hyper extensions 4 sets 6-10 havent done lot of these before really think ill stick to deads
machine row 7 sets 10 min rest between

incline bench dumbbell curls 4 sets 8-12
straight bar curls 3 sets 8-12
machine preacher curl 7 sets 10 min rest between

thrs
quads
deep squats 4 sets 8-10
leg press 4 sets 8-12
leg curl 4 sets 8-12
leg press 7 sets 10 min rest between
then had 3 sets on bad girl machine 8-12 reps

diet much same

Friday
delts /traps

barbell press 4 set 8-12
side raise 4 sets 8-12
rear raise 4 sets 8-12
machine shoulder press 7 sets 10 min rest

dumbbell shrugs 3 sets 8-12
barbell shrugs 3 sets 8-12

Monday
hams / calf
stiff leg deads 4 sets 8-10
standing ham curl 4 sets 8-12
laying ham curl 3 sets 8-12
seated ham curl 7 sets 10 with min rest

straight leg calf raise 4 sets 8-15
seated calf raise 4 sets 8-15

diet
well im eating as much as can force down me lol