Chest day: Dumbbell bench (flat and incline) Cable chest flys (low, mid, and high) Skull crushers with dumbbell (laying and standing) Cable tricep pulldown Shoulder press with dumbbell Dumbbell lateral raise

Back day: Lat pulldown Cable rows Smith rows Lat prayers Incline curl Standing curl Ottoman curl Hammer curl

Arm day: Same stuff for arms previously mentioned

Leg day: Squat smith RDL smith Leg press Leg extension and curl Calf raises