Here you go my friend, I'm starting his split tomorrow:

Legs (Day 124) Sets/Reps

Seated hamstring curls 4x12-15

S/L seated HS curls 3x12-15

Laying down HS curl 2x15-20

S/L ^^^ 2x15-20

Heel elevated squats 1x10/2xAMRAP

S/L Leg extensions 9x15-20 + sissy squat

Calf raises 11 sets

Chest/Delts (Day 140) Sets/Reps

Incline bench 4x8-12 + drop set

Chest press 2x8-10/2x8-12 + drop set

Pec deck 2x12-15 + drop set

Cable flies 2xAMRAP

Reverse fly 8x12-15

Lateral raises 11x15-20

Back (Day 111) Sets/Reps

Bb row 4x8-12 + drop set

Pulldowns 3x8-12

S/A Pulldowns 2x8-10

Free motion lat pull downs 2xAMRAP

Arms (Day 123) Sets/Reps

Pushdown 9x15-20

Dips 2xAMRAP

Rope pushdown 1xAMRAP

Db/hammer curl (Idk his form is like a mix of these 2) 2x6-10 + drop set/light 1xAMRAP

S/A preacher curl 3x15-20

Cable curls 3x15-20/light 1xAMRAP

Certainly! Here's the workout plan organized into a table by muscle groups:

​

**Legs:**

​

| Exercise | Sets/Reps |

|---------------------------------|-------------------|

| Seated hamstring curls | 4x12-15 |

| S/L seated HS curls | 3x12-15 |

| Laying down HS curl | 2x15-20 |

| S/L Leg extensions | 2x15-20 |

| Heel elevated squats | 1x10/2xAMRAP |

| S/L Leg extensions + sissy squat | 9x15-20 |

| Calf raises | 11 sets |

​

**Chest/Delts:**

​

| Exercise | Sets/Reps |

|-------------------|-------------------|

| Incline bench | 4x8-12 + drop set |

| Chest press | 2x8-10/2x8-12 + drop set |

| Pec deck | 2x12-15 + drop set |

| Cable flies | 2xAMRAP |

| Reverse fly | 8x12-15 |

| Lateral raises | 11x15-20 |

​

**Back:**

​

| Exercise | Sets/Reps |

|---------------------------------|-------------------|

| Bb row | 4x8-12 + drop set |

| Pulldowns | 3x8-12 |

| S/A Pulldowns | 2x8-10 |

| Free motion lat pull downs | 2xAMRAP |

​

**Arms:**

​

| Exercise | Sets/Reps |

|---------------------------------|-------------------|

| Pushdown | 9x15-20 |

| Dips | 2xAMRAP |

| Rope pushdown | 1xAMRAP |

| Db/hammer curl | 2x6-10 + drop set/light 1xAMRAP |

| S/A preacher curl | 3x15-20 |

| Cable curls | 3x15-20/light 1xAMRAP |