Start: Alternate hitting Incline and Regular Bench Press each time you hit chest. 4 sets of 8-12 reps.
Second: Cable Flys 4 sets of 12 reps
Third: Tri super set-3 times through close grip bench,skull crusher,chest pull over. (10 sets each exercise don’t rest until you do all three 10 times, use a curved barbell don’t worry about heavy)
Start: 4 sets 8-12 squats
second: 4 sets 8-12 front squat
Third: Straight leg deadlift 3 sets of 10
Fourth: Leg press 3 sets till failure (go for high rep get the burn)
Shoulder and Trap/biceps
4 sets of 8-12 overhead press (no leg drive)
4 sets of 10-12 arnold press
3 sets of bent over reverse delt flys
4 sets till failure dumbbell shrugs
superset preacher curl 3 sets of 10 start with overhand grasp on bent barbell in the middle grip and then go straight to close grip regular curls.
3 sets of 10 of lateral raises
5 sets of 8-12 deadlift (I use wrist straps but no belt, use olympic plates)
4 sets of 10 cable row
4 sets of 10 dumbbell row each arm
4 sets of 8 wide grip pull down
3 sets till failure pull ups
I've changed it up a bit but this has been a good staple for me. Whats your split look like? I'd like to try some new stuff.