WEEK______ SET 1 SET 2 SET 3 SET 4


MONDAY
SQUAT
CHEST
FLAT BENCH
INCLINE BENCH
BUMBBELL FLY
CHEST PRESS
CHEST PULL OVER
TRICEPS
TRI EXTENSION
ROPE PULLDOWN
CLOSE GRIP PRESS
BICEP SUPERSET

TUESDAY
LEGS
LEG CURL
LEG EXTENSION
CALVE LEG PRESS
LEG PRESS
SQUAT

WEDNESDAY
OFF

THRUSDAY
SQUAT
BACK
DEAD LIFT
BARBELL ROW
LAT PULL DOWN
ONE ARM BB ROW
BICEPS
BARBELL CURL
DUMBBELL CURL
HAMMER CURL
PREACHER

FRIDAY
SQUAT
SHOULDERS
SHOULDER PRESS
UPRIGHT ROW
LATERAL RAISE
FRONT RAISE
SHOULDER SHRUGS
DUMBBELL PRESS

so what do you think??