A - Back, back shoulder and triceps

B - Chest, delts and biceps

X - day off

C - HARDCORE LEG TRAINING

D - HARDCORE SHOULDER TRAINING

X - off 

And again 

A - pullups 6-12 X 4

bendover 6-12 X 4

ONE HAND ROW 6-12 X 4

pullover 6-12 X 4

trapezz 6-12 X 4 

deadlifts 6-12 X 4

Back shoulder with dumbels incline 6-12 X 4

triceps close grip 6-12 X 4

dips 6-12 X 4

french 6-12 X 4

Triceps rope pushdown 6-12 X 4

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B - benchpress no incline 6 - 12 X 4

bench press incline 6-12 X 4

butterfly decline 6-12 X 4

butter fly incline 6-12 X 4 

butterfly machine no incline 6-12 X 4

militrypress 6-12 X 4 

UPRIGHT ROW 6 -12 X 4

 single arm lateral cable raises 6 - 12 X 4

BICEPS W BAR 6 - 12 X 4

biceps dumbels incline (15-20) 6-12 X 4

hammers 6 - 12 X 4

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C - SQUATS 6 - 12 X 4

lunches 6 -12 X 4 

stiff leg dead lift 6 - 12 X 4

Leg extentions 6 - 12 X 4

hamstrings extentions 6 - 12 X 4

Calfs sitting 6 - 12 X 4

calfs legpress 6 - 12 X 4

and JEfferson squat 8 - 10 (big weights) X 4

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D - militarypress 6 - 12 X 4

upright row 6 - 12 X 4

single arm lateral cable raises 6 - 12 X 4

Back shoulder with dumbels incline 6-12 X 4

Back shoulder with machine 6 - 12 X 4

Good luck on your GOALS! 

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