Chest/Shoulder/Tricep
-Bench Press start at 3x3 and work up to 6x6 week to week
-Incline Dumbell Press Press 3x8
-Behind The Neck Press 3x10
-Seated Dumbel Shoulder Press 3x10
Fat Dumbell For Chest 3x15 work up to 3x20 week to week
-Side lateral 3x15 Work up to 3x20 week to week
-tricep pushdown 3x10
tricep rope pushdown 3x15 Work up to 3x20 week to week
-10 min bike cardio
Legs
-Squat start at 3x3 and work up to 6x6 week to week
-Stiff leg deadlift 3x8
-Leg Press 3x15 Work up to 3x20 week to week
Legs curl for quad 3x15 Work up to 3x20 week to week
-Legs raise 2xmax superset 2x max crunch
-10 min bike cardio
Back I
Dumbell row 3x6
Chin up weighted 3x8
Pull up 3x15 work up to 3x20
Altenating Dumbel Bicel Curl 3x10
-Smite Curl 3x15 Work up to 3x20 week to week
Legs raise 2xmax superset 2x max crunch
Shrug 3x15 Work up to 3x20 week to week
-10 min bike cardio
Rest
Shoulder/Chest/Tricep
Standing OHP 3x3 and work up to 6x6 week to week
Heavy Side lateral 3x8
Revers fly for rear delt 3x15 Work up to 3x20 week to week
Incline Barbel Press 3x10
Flat dumbe press 3x10
Cable fly for chest 3x15 Work up to 3x20 week to week
Weighted dips 3x10
Tricep dumbel row 3x15 Work up to 3x20 week to week
-10 min bike cardio
Legs
Squat 3x10
Hack squat 3x10
glut ham raise 3x15 Work up to 3x20 week to week
Lundge 3x15 Work up to 3x20 week to week
-10 min bike cardio
Back bicep
Tbar row 3x10
Weight pull up 3x10
Strict bent over row 3x15 Work up to 3x20 week to week
Bicep Hammer curl 3x10
Concentration curl 3x15 Work up to 3x20 week to week
Shrug 3x6
-10 min bike cardio
Rest And repeat . Basicaly is a Push/leg/pull type of splite routine