Back

Warm up - Bent over rows 3 x 20, 20 and 10

Bent over rows: 5 x 6

Wide grip pulldowns: 5 x 6

Close grip pulldowns: 4 x 10

Shrugs: 4 x to failure

One arm dumbell rows: 2 x to failure

Done!

Shoulders and Triceps

Warm up - Bent over lat raises 3 x 20, 20 and 10

Bent over lat raises: 2 x 20

Military press: 5 x 6

Arnold press: 4 x 12

standing lat raises: 2 x to failure

Close grip bench press: 5 x 6

Rope pushdowns: 5 x 10

Kick backs: 2 x to failure

Legs

Warm up - Hack squats 1 x 20

Hack squats: 5 x 6

Smith squats: 4 x 8

Calf raises: 4 x 12

Seated leg curls: 5 x 12

Job done!

Chest and Biceps

Warm up - Bench press 3 x 20, 20 and 10

Bench press: 5 x 6

Incline bench press: 4 x 8

Incline flyes: 5 x 8

Dips: 2 x to failure

EZ bar curls(wide grip): 4 x 6

EZ bar curls(first half of motion, wide grip): 4 x 10

Alt. dumbell curls(first half of motion): 3 x to failure

Good one!

Back

Warm up - Chest supported rows 3 x 20, 20 and 10

Chest supported rows: 5 x 6

Wide grip pulldowns: 5 x 6

Close grip pulldowns: 4 x 8

Shrugs: 4 x 10

Dumbell rows: 2 x to failure

Shoulders and Triceps

Warm up - Military press 3 x 20, 20 and 10

Military press: 5 x 6

Bent over laterals: 2 x 20

Arnold press: 4 x 10

Lat raises: 2 x to failure

Dips: 5 x 10

Pushdowns: 5 x 20

Kickbacks: 2 x to failure

Job done!!

Chest and Biceps

Warm up - Bench press 3 x 20, 20 and 10

Bench press: 5 x 6

Incline bench press: 4 x 10

Flat dumbell flyes: 5 x 10

Incline dumbell press: 2 x to failure

Barbell curl: 3 x 6

Alternating hammer curls: 3 x 6 each arm

Job done!!

Legs
Slightly different to the usual, decided to shock them!

Leg press: 8 x 20, 20, 17, 15, 15, 12, 12 and 8

Leg extension: 5 x to failure(increasing the weight each set and no rest between sets)

Leg curls: 3 x to failure(at 10% off 1RM)

Job done!

Shoulder and Triceps

Bent lat raises: 2 x 20

Military press: 5 x 6

Arnold press: 4 x 12

Lat raises: 2 x to failure

Rope pushdowns: 5 x 20

Close grip bench press: 5 x 6

Kick backs: 2 x to failure

Job done!!

Back

T-bar rows: 5 x 6

Wide grip pulldowns: 5 x 6

Close grip pulldowns: 4 x 10

Shrugs: 4 x 10

Dumbell rows: 2 x to failure