Its 5 days of the week and 2 rest days and each exersice is no more then 5 sets and thats only for a couple usaully iim at 3 exersices but some have 4 and notice how you dont do a same body part workout every week its every 2 weeks you do for example flat bench press with b/b so i think itll hit the muscles every time and ill have good soarness the next day
Chest Back Rest Arms Shoulders Legs Rest
Bench Press B/B
Decline Bench Press B/B
Incline Bench Press D/B
Ultra Wides (Arms all the way out of the bar)
Pushups
Pectoral Compound D/B(Close to Neck/Close to Chest)
Pushups Between Chairs
Feet Elevated Bench Dips
Medium Grip Flat Front Raise Lateral Pullovers
Low Pulley One Arm Chest Laterals
Chin Ups
Lat Pull Up
Lat Pull Downs Close Overhand
Lat Pull Downs
Dead Lifts
Seated Rows
Seated Floor Row From High Pulley
Hyper Extensions
One Arm Isolated Preacher Incline D/B Curls
Preacher EZ Bar Curls
Standing Wall Curls with EZ Bar
Standing Cheating Barbell Curls
Zottaman Curls
Seated D/B Curls
Seated Close Grip Barbell Triceps Curl And Press
Adam Old School Extensions
Skull Crushers
Rope Pull Downs
Dips
Arnold Press
Seated Barbell Press
Arnold Shrugs
Barbell Shrugs
L-Laterals
Static Laterals
Front Plate Raises
Upright Plate Rows
High Pulls (Smith Machine Lt Style)
Squats
Half Squats
Reverse Lunges
Front Squats
Good Mornings
Leg Ext
Standing Calf Raises
Incline Bench Press B/B
Lying Hammer Curls
Bench Press D/B
Static Bench (Hold bench for 60 seconds)
Incline Pushups
Decline Pushups
Neck Presses (Bench Bar to Neck)
Bent Forward One Step Forward/Back Crossovers
Around The Worlds D/B
Pulley Crossovers
Close Grip Chin Ups
Static Chin Ups
Back Machine T-Rows
Back Shape Machine(Forms Your Back Creasing)
Bent Over Straight Arm Lat Pull Downs
Barbell Rows
Dead Lifts
Hyper Extensions
Reverse B/B Curls
Standing Inner Bicep Curls (D/B Pause at 90 degrees then curl fully near the shoulder)
Animal Lying Cable Curls
D/B Preacher Curls
Hammer Curls
Cheat D/B Curls
JM Press
Reverse Grip Tricep Bench
Single D/B Incline Tricep Extensions
Seated Tricep Press
Straight Bar Cable Pulldowns
Dumbbell Press
Rocky Presses (Front then Back)
D/B Shrugs
Barbell Shrugs
L-Laterals
Static Laterals
Front Plate Raises
Upright Plate Rows
High Pulls (Smith Machine Lt Style)
Static Squats
Leg Press
Lunges
Box Squats
Stiff Leg Dead Lifts
Leg Curls
Seated Calf Raises
After my workout i do this
Treadmill 20min a day
Abs
Crunches (Feet up on a bench) 100(5 sets of 20)
Twisting Crunches (Feet up on a bench) 100 (50/50 4 sets of 25)
Decline Crunches 40 (2 sets of 20)
Bent Knee Incline Board Raises 40 (2 sets of 20)
Machine Crunches 100 (3 sets of 33)
Seated Leg Tucks 40 (2 sets of 20)
Bent Knee Side Raises 100 (50/50 4 sets of 25)