Mon chest day start with triceps warm up.with rope pulldown 3sets 15 reps next is a wide back row 3sets 15 reps both are done with a light weight so the blood flows into the area and gets things warmed up.next its flat bench 2sets of 15-20 reps with 135 next 225 2sets of 5 now after its going to be 3 sets of 5 with 320 or single reps up to my max 365 370 then the last set is 225 for one failure set 15-20 reps.then I move to hammer. Strength incline bench with 180 for ten next 270 for ten then 360 for as many as I can 2-4 reps.
Tue back day start with dead lifts at mid shin or slightly higher 135 for 20 225 for 15 315 for 5 405 for 2-3 455for 1 then 470 or 500 for one.then next is bent over rows 225-275 three sets 10. 8 6.then pullups 3 sets of failure next is seated hammer strength row seat all the way up hands at the bottom of vertical handles 3 sets of 10 270lbs.
Wed shoulders front delt raises ascending weight 25-50 dumbells 3 sets of 8-10 reps then side delt raises 25-40 lbs 8-10 then bent over rear delt raises 40 -50lbs 3sets of 10 then cables pulls for rear delta 20-50 3 sets of 10.
Thurs bi's and tri's rope pull downs warm up seated hammer strength up to 360 lbs for 10 reps next floor presses with dumbells 80- 100 or 110 three sets 10 then 8 then 6or 4 next rope v bar superset start with rope for 20 then immediately switch to v bar for 20 more 3 sets or 4 with 60-65 lbs bi's workout sraight bar 45 lbs ten reps lbs 55 lbs ten reps 95 for 5 reps then 135 for 3 135 for 3 then 25 lbs dumbles three sets of 10.
Fri legs seated leg curl 50 lbs 3 sets of 10. Warmup then 3/4 squats 225 for 10 315 for 15 405 for 10 500 for 2 sets of 2 then 65% squat 405 10 315 for 15 then 225 for 20 then 50% squat 225 for 10 reps.