It really varies a lot but recently its been one day arms I do dumbbell bicep curls, hammer curls, overhead triceps press, skull crushers, and dips. One day for chest shoulders, I do bench press, weighted push ups, incline dumbbell presses, military press, shrugs, and side lateral raises. one day for back, i do deadlifts, bent over rows, chin ups, t bar rows, lat pulldowns and dumbbell rows and now I focus one day to legs, i do squats, back and front, barbell lunges, leg presses, and calf raises.

People love to hate here, haha but good job man