Day 1: Chest and Biceps
Day 2: Quads,calves, Glutes
Day 3: Shoulders
Day 4: Hams and triceps
Day 5: Back and traps

DAY 1
Chest - Bench Press, Decline Bench press 50kg max out,Incline DB press,Cable Cropss over,Cable Flies,DB flies,Pec machine, pushups......

Biceps - Zottman curls, Overhead cable curls,clse grip pull down,Concentration curls,DB curl,DB preacher curl on seat,cable curls wit back to cable and bar, one arm cable curls on seat & then to failure decreasin weight......

DAY 2
Quads - Squat,leg press,DB lunge onto box,Step ups,leg extensions,

Calves - leg press calf raises,seated calf raises, SM calf raises on plates,Stand on ledge calf raises......

Glutes - Butt Bridge, Kneeling squat,

DAY 3
Shoulders - SM overhead press, DB press, Cable seated lateral raises, front incline dumbell raises, reverse flies, Barbell front raises, DB Front raises, DB side raises, Cable pull out, Cable raises 1 & 2 hand superset, Front plate raises......

DAY 4
Hams - Leg curls, ny ideas????

Triceps - Reverse grip(like curl) push down, triceps extension/push out, Tricep push down, cable extensions X Dips, one arm cable push down, close grip bench......

DAY 5
Back -
LATS - close grip front lat pull down, wde grip pull down, Cable rows, Straight arm pull down, machine rows.....

MIDDLE BACK - DB rows, Incle barbell row, bent over row....

LOWER BACK - Supermans, Hyperextensions

Traps - SM shrug, Cable shrugs, plate shrugs, bb shrugs, upright row......