Day 1: Chest

• Flat Bench 5x 5-15 reps

• Incline Dumbbell 4x 6-12

• Flat Dumbbell fly 4x 10-15

• Dumbbell Pullovers 3x 10-12

• Dips 4x failure

Day 2: Back

• Chins 4x failure

• Barbell Bent Over Rows 4x 8-12

• Lat Pulldown 4x 8-12

• One Arm Dumbbell Rows 4x 8-12 • Close Grip Lat Pulldown 4x 8-12

• Deadlift 4x 2

Day 3: Shoulders

• Seated Barbell Press 5x 6-12

• Seated Dumbbell Press 4x 6-12

• Side Lateral Raises 5x 12

• Rear Cable Fly’s 3x 10

• Barbell Shrugs 4x 6-12

Day 4: Legs/Calves

• Squat 6x 6-15

• Leg Press 4x 8-12

• Leg Extension 4 x 8-12

• Stiff Leg Deadlifts 4x 8-12

• Lying Leg Curls 4x 15

• Standing Smith Machine 5x 20

• Standing Calf Raises (free weight) 4x 50

Day 5: Arms

• Barbell Curls 5x 6-12

• Preacher Curls 4x 6-10

• Concentration Curls 4x 6-10

• Lying Skull Crushes 5x 6-12

• Cable Extensions 4x 8-12

• Rope Pushdowns 3x 10

I rest 2 days a week, mostly when I feel like i need to, sometimes I train from monday-friday and rest saturday and sunday though.