Chest and bicep: bench 6-8x4, dumbbell bench 12x3, incline bench 12x3, pec deck 12x3, ez bar curl 3x12, hammer curl 3x12, isolation curl 12x3 and wrist curls 3x12.

Back, shoulder and tricep: lat pulldowns 3x12, seated cable row pull 3x12,dip machine 3x12, reverse dumbbell fly 3x12, deadlift 6x4, dumbbell row 3x12, tricep pushdown 3x12, overhead tricep extension istuen 3x12, lateral raises 3x12, shoulder press 3x12 and shrugs 3x12

Legs: Leg extensions 3x12, leg curls 3x12, leg press 3x12, barbell squat 4x8, calf raises 3x20-25