Day 1 Thighs, Calves, Abs Day 2 Chest Shoulders,Triceps,abs Day 3 Back,Biceps, Forearms, Abs Day 4 off ddgdfrhfdhftghnfgthfthgt 3 Day

on 1 off Legs Barbell Squats 6 x15/10/8/8/6/4 Front Squats 4x10/8/8/6 Hack Squats 6x15/10/8/8/8/8 Leg curl 6X15/10/8/8/8/8 Standing Leg Curls 5x10 Siff Legged Deadlift 5x10 Standing Calf Seated Calf One legged calf raise Twists 100 Crunches 6x 35 Leg Raises 6x35 Barbell Bench Press 6x15/10/8/8/6/4 Darbell Incline Press 5x10/8/8/6/4 Flyes 5x10/8/8/6/4 Decline Bench Press 5x15/10/8/8/8 D.B Pullovers 5x15 Behind Neck Shoulder Press 6x15/10/8/8/6/4 Lateral Raises 5x8 Machine Press5x8 rear delt raises 5x8 Barbell Uright Rows 5x10 Cable Lateral 5x10 D.B Tricep Extension 5x10/8/8/6/4 PUshdown 5x8 D.B French Press 5x8 Reverse Pushups 5x15 Wide Grip pulldowns 5x10 close Grip Pulldowns 5x10 T Bar Rows 5x15/10/8/8/8 Bent Over rows 5x10 Seated Cable rows 5x10 Barbell Curls 5x10/8/8/6/4 Alt D.B Curls 5x8 Consentration Curls 5x8 Barbell Wrist curls 5x10 Barbell Reverse Curls 5x10 D.B Wrist Curls 5x10