Sets should be performed as supersets, 4x8

Monday

• Bench Press
• T-Bar Row
• Single Leg Press
• Rear-Delt Row (with external rotation)
• Preacher Curl
• Skull crusher
• Arnold Press
• Kick Back

Tuesday

• Squat
• Face Pull
• Ez Bar Front raise
• Leg Curl
• Hammer Curl
• Cable Press Down (with bar)
• Bench Fly
• Chin-Up

Wednesday

• Standing Dumbbell Shoulder Press
• Dumbbell Step Up
• Incline Bench Press
• Pull-Up
• Dumbbell Drop Squat
• Cable Rear Delt Fly
• Incline Dumbell Curl
• Overhead Tricep Extension One Arm

Thursday

• Deadlifts
• Lateral Raise - all the way up
• Face Away Bayesian Cable Curl
• Cable Overhead Extension
• Incline Dumbbell Press
• Leg Extensions
• Decline bench Press
• Single Arm Dumbbell row

Friday

• Bent Over Row
• Smith Machine Hip Thrust
• Dumbell Curl
• Dips
• Upright Pull
• Goblet Squat
• Shrugs
• Incline Fly