my normal whole routine is MONDAY: Squats 5x5-10
Hack Squats 3x8-12
Leg Extensions: 3x15
Stiff leg Deads 4x10
Walking DB Lunges for 10 steps each leg (done for 2 rounds)


TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline DB Fly's 3x8-12
Cambered bar Skullcrushers 4x6-10
Cable Pressdowns 3x15-20

OFF


THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Pulldowns reverse grip 2x 20
Cable Rows 2x10-12
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning Laterals 3x10-12
Standing Calf Raise 4x10

OFF

OFF