Monday-(10 x 10 training)

Flat bench-10 working sets x 10 reps (1 minute rest periods)

Bent over rows-10 working sets x 10 reps (1 minute rest periods)

Superset Cable flies and Lat pull downs-5 working sets to failure (1 minute rest)

Tuesday-(10 x 10 training)

Squats-10 working sets x 10 reps (1 minute rest)

Deadlifts-10 working sets x 10 reps (1 minute rest)

Bi set-seated calve raises to standing calve raises (20-30 reps)

Wednesday-Chest/back

Incline bench-4-5 sets x 12-15 reps

T-bar rows-4-5 sets x 12-15 reps

Decline bench-3-4 sets x 10-12 reps

Machine upper lat row-4 sets x 12-15 reps

Supersets-Hammer strength flat bench to Lat pull downs-4 sets to failure

Supersets-Pec deck to hammer strength seated row-4 sets to failure

Thursday-Quads/hamstrings

Front squats-4 sets of 12 reps

Angled leg press-5-6 sets of 12-15 reps

Stiff legged deadlifts-5-6 sets of 12-15 reps

Reverse hack squats-3-4 sets of 10-12 reps

Leg extensions to Leg curls-3 sets of 12 reps

Adductor to abducters machine-3 sets of 15-20 reps

Friday-Arms

Close grip flat bench-3 sets of 12 reps

Standing barbell curls-3 sets of 12-15 reps

Skull crushers to presses-4 sets of 12 x 2

Seated curls-3 sets of 12

Seated dips-4 sets of 12-15 reps

Cable curls-3 sets of 12-15 reps

Saturday-shoulders/calves

Standing barbell shoulder presses-4 sets of 10-12 reps

DB lateral raises to Front DB raises-4 sets of 10-12 reps

Seated calf raises(diff. feet positioning)-20-30 reps

Hammer strength shrugs(facing forward and back)-4 sets of 15-20 x 2 reps

Standing calf raises-4 sets of 20-30 reps

Reverse cable flies or standing DB reverse flies-4 sets of 10-12 reps

Barbell shrugs-4 sets of 15-20 reps