Week - 1 Day - 1 Chest, Shoulder, Back, Bi, Tri Chest

Shoulder

Shoulder (opt.) Dumbells

Shoulder Dumbells

Back

Back

Back

Back
Biceps

Triceps
 Day - 2 Chest, Shoulder, Back, Bi, Tri
Day - 3 Chest, Shoulder, Back, Bi, Tri
Week - 2 Day - 4
Day - 5
Day - 6
Free Bar (bench) Free bar (incline) Free bar (decline)
x 3 Sets x 10 (30 sec. break)
Chest full, upper, lower

Side shoulder Front shoulder x 3 Sets x 10 (30 sec. break)

(horizontal grip) (vertical grip)

open full arms to front x 3 Sets x 10 (30 sec. break)

(while standing)

open full arms to sides x 3 Sets x 10 (30 sec. break)

(while standing)

see photo
down slow upper back x 3 Sets x 10 (30 sec. break)
up faster

replace bar with

triangle
wings x 3 Sets x 10 (30 sec. break)
grip that fingers face
each other

replace with bar, fingers x 3 Sets x 10 (30 sec. break)

to sky

triangle as photo x 3 Sets x 10 (30 sec. break)

normal bar, grips sky, elbows should be x 3 Sets x 10 (30 sec. break)
pull up to chest fixed to sides

normal dumbell, grips elbows should be

sky, pull up to chest fixed to sides x 3 Sets x 10 (30 sec. break)

Hammer, (grip as if you elbows should be x 3 Sets x 10 (30 sec. break)

carry a cup) fixed to sides

widen hands while elbows should be x 3 Sets x 10 (30 sec. break)

pulling fixed to sides

replace grope with bar

(fingers to ground,
PUSH), elbows should be x 3 Sets x 10 (30 sec. break)
hold in from of body, fixed to sides
push down, and up (80
degrees)

body straight x 3 Sets x 10 (30 sec. break)

diamond push up x 3 Sets x 10 (30 sec. break)