Push

İncline Db Press 4x12 last 2 set is with db chest fly superset

Chest Flies 4x12-15 Low weight focus on muscle

Triceps extension variation (your choice), 4 sets of 7-10 reps

Lateral raise 2-3x56

Dips, 3 sets to failure


Pull

Lat pulldowns (any grip), 3 sets of 8-10 reps

Barbell bent over rows, 3 x 6-8, 6-8, 10-12

60 degree incline DB curl, 4 sets of 10-12 reps

Pull ups (any grip), 3 sets to failure

Standing ez-bar curls, 2 sets of 10-12 reps

Standing ez-bar curls, 2 sets of 40 seconds time under tension



Legs


Front or rear squats, 5 sets of 10 reps

Leg presses: 4 sets of 12-10 reps

Walking lunges: 2 sets of 100 yards (90 meter)

Leg extentions: 3 sets of 20 reps

Standing 1-leg curls: 4 sets of 15-10 reps

Lying leg curls: 4 sets of 15-8 reps
​

STAY SHREDDED, DON'T TROW OFF YOUR DIET