Arms

Warm up - EZ bar curls 2 x 20 and 15

EZ bar curls: 4 x 12, 10, 8 and 6

EZ bar preacher curls: 3 x 8

Incline dumbell curls: 3 x to failure

Alternate dbell curls(first part of movement only): 2 x to failure

Barbell curls)first part of movement only): 2 x to failure

Dips: 5 x to failure

Rope pushdowns: 4 x 12

Over head cable extensions: 3 x 10

Cable kick backs: 3 x to failure

Job done!!

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when i was younger like 15 ti 20 i did this i didnt even know what i was doing i just lifted back then 10x 10 never did legs till 2009 lol i'm 29 too i was strong and cut up like a rock only thing is i did each group that i trained eod or 2 at the most but it worked i didnt gain huge but was def solid from it bro good log CC

Chest

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

Chest press: 4 x 8

Incline chest press: 4 x 8

Incline flyes: 4 x 10

Dips: 4 x to failure

Cable crossovers: 4 x 12

Back

Warm up - Close grip pulldowns 3 x 20, 20 and 10

Close grip pulldowns: 4 x 6

Wide grip pulldowns: 4 x 10

Bent over rows: 4 x 6

Shrugs: 4 x 15

Dumbell rows: 2 x to failure

Job done!

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you def go hard in the gym bro i might have to steal your workout routine for me lol def looking good man keep it up i wish i never fell off been hard coming back but it's starting to work great man

Arms

Warm up - EZ bar cable curls and assisted dips 1 x 20 each

EZ bar cable curls: 4 x 10
superset with
Dips: 4 x 10

Dumbell curls: 4 x 6
superset with
Overhead cable extensions: 4 x 12

Dumbell hammer curls: 3 x 8 (Last set to total failure)
superset with
Straight bar pushdowns: 3 x 10 (Last set to total failure)

Job done!

Legs

Warm up - Hammer strength leg press 3 x 20, 20 and 15

Hammer strength leg press: 4 x 10

Leg extension: 5 x 15, 12, 10, 8 and 6

Seated leg curl: 4 x 15, 12, 10 and 8

Lactic acid training, Only 20 seconds rest between sets and 1 minute between exercises and it hurts like hell!!

Back

Warm up - Close grip pulldowns 3 x 20, 20 and 10

Close grip pulldowns: 4 x 6

Wide grip pulldowns: 4 x 12

Close grip T-bar rows: 4 x 6

Shrugs: 4 x 12

One dumbell rows: 2 x to failure

Chins: 2 x to failure

Straight arm pulldowns: 2 x to failure

Job done!

Shoulders

Bent over lat raises: 4 x 20, 18, 12 and 12

Shoulder press: 4 x 6, 6, 6 and 5

Front raises: 3 x 12

Lat raises: 3 x to failure

Done!

Arms

Warm up - Dumbell curls 1 x 20

Dumbell curls: 4 x to failure

EZ bar curls: 3 x 8

Reverse grip pill ups: 3 x to failure

Dips: 4 x to failure

Overhead cable extensions: 3 x 12

Straight bar pushdowns: 3 x 10

Reverse grip skull crushers: 3 x to failure (This is a tricep killer!)

Job done!!