Legs

Squats: 7 x 6

Leg extensions: 6 x 10, 10, 10, 10, 7 and 4

Leg curls: 6 x 10, 10, 8, 8, 6 and 5

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 12

Flat dumbell flyes: 4 x 10

Incline dumbell press: 3 x to failure

Barbell curl: 5 x 8

Wide grip barbell curl(first half of motion): 4 x 10

Alternating hammer curls: 3 x to failure

Job done!!

Back

T-bar rows: 5 x 6

Wide grip pulldowns: 5 x 6

Close grip pulldowns: 4 x 10

Dumbell Shrugs: 4 x to failure

Dumbell rows: 2 x to failure

Job done!

Shoulder and Triceps

Bent lat raises: 2 x 20

Military press: 5 x 6

Arnold press: 4 x 12, 10, 8 and 8

Lat raises: 2 x to failure

Dips: 5 x to failure

Rope pushdowns: 5 x 20

Over head cable extensions: 3 x 10

Job done!

Legs

Squats: 5 x 6

Leg extensions: 4 x 6

Leg curls: 4 x 6

Job done!

Day 2 of Clen and T3

Chest and Biceps

Warm up - Incline dumbell flyes 3 x 20, 15 and 12

Incline dumbell flyes: 4 x 12

Dumbell press: 4 x 10, 10, 8 and 7

Chest press: 4 x 6

Incline chest press: 3 x 6

Cable crossovers: 3 x 12

Ez bar cable curls: 3 x 10

Dumbell hammer curls: 2 x to failure

Concentration curls: 2 x to failure

Job done!

Back

Chest supported rows: 5 x 6

Wide grip pulldowns: 5 x 6

Close grip pulldowns: 4 x 8

Shrugs: 4 x to failure

Dumbell rows: 2 x to failure

Straight arm pulldowns: 3 x to failure

Job done!

Shoulder and Triceps

Bent lat raises: 3 x 20

Military press: 5 x 6

Arnold press: 4 x 10

Lat raises: 2 x to failure

Dips: 5 x to failure

Pushdowns: 4 x 12

Over head cable extensions: 3 x 10

Job done!

Back

Chest supported rows: 5 x 6

Straight arm pulldowns: 4 x 10

Shrugs: 4 x 12

Wide grip pulldowns: 5 x 10

Close grip pulldowns: 4 x 6

Dumbell rows: 2 x to failure

Wide grip chins: 2 x to failure

Job done!

Chest

Warm up - Bench press 2 x 20

Bench press: 5 x 6, 6, 5, 5 and 3

Incline bench press: 4 x 12

Incline dbell flyes: 4 x 10

Hammer strengh press: 3 x 8

Cable crossovers: 3 x 8

Job done!