day1- chest
-incline bench 3x4-6
-flat db press 3x4-6
-incline db flyes 3x4-6

day2- back/traps
weighted chins 3x4-6
bent rows 3x4-6
close t-bar rows 3x4-6
deads 3x4-6
smith machine shrugs 3x4-6

day3 - off

day4- shoulders
db press 3x4-6
upright rows 3x4-6
seated laterals 3x4-6
reverse pec-dec 3x4-6

day5-arms
straight bar curls 3x4-6
hammer curls 3x4-6
skull crushers 3x4-6
over head dumbell ext. 3x4-6
pushdowns 3x4-6

day6- legs
leg extentions 3x15
squats - 5x15
leg press - 3x15
calf raises - 5x15

day7-off

everything is heavy because over the last couple of years ive realized my body responses better to heavier loads, but i do not compromise form for weight, every rep i do is controlled. im going to try swoles leg training so thats why leg exersises are high in reps.

so what do ya think???