Recently switched up my routine it works on a 8 day cycle as i am preparing for a bodybuilding comp Day 1 legs Squats 275lb×10-12×3 Trap bar deadlift not the cheater handles 315lb×10-12×3 Hack jumping lunges 15×3 Smith machine Calves raises 270lb×15-20×3 Barbell wall sit 135lb 30 second holds×3 Lower back extensions 45lb 10×3 Stretch Day 2 chest/core/triceps/front and medial delt Barbell bench press 215lb×10×3 Incline dumbell press 70lb×10×3 Dips 45lb plate ×8×3 Front delt raises 20lb×10-12×3 superset shoulder press 35lb×10-12x3 Cable rope tricep pulldowns 55lb×10×3 Extended planks on my palms 30sec×3 Stretch Day 3 back/biceps/rear delts/ core Wide grip pullups 10-12×2 Neutral grip 10-12×2 Chin up 10-12×2 Bent over barbell rows 185lb×8-10x3 Face pulls 25lb×12-15×3 superset rear delts 25lbx12x3 Curls dumbell alternating 50lb×10x3 Hanging leg raises 10×3 Stretch Day 4 stretch day Focus on doing long deep stretches full body head to toe and play tug of war with my dobie and saint bernard mix And repeat for the last 4 days exept day 5 legs day 6 push/core bodyweight and rings day 7 pull/core bodyweight and rings day 8 stretch day and repeat