DAY 1        
BODY PART EXERCISE LAST WEEK (Weight x Reps) THIS WEEK      
Chest Smith Incline 50x12, 70x8, 90x6, 120x8+4+3        
Shoulders Smith Military 50x10, 70x6, 90x8+4+3        
Triceps DIPS (weighted) 80x12, 120x8, 180x9+4+3        
Back Width Lat Pulldown to Head 50x12, 80x8, 100x6, 150x8+4+3        
Back Thickness Seated Rows 80x12, 100x8, 150x8+4+3        
DAY 2            
BODY PART EXERCISE LAST WEEK (Weight x Reps) THIS WEEK      
Biceps Barbell Curls 45x12, 55x8, 80x8+4+3        
Forearms Hammer Curls 15x12, 20x8, 45x8+4+3        
Calves Seated Calf Raises 45x12, 70x8, 115x8+4+3        
Hamstrings Leg Curls 45x12, 60x8, 120x8+4+3        
Quads Sled Hack Squats 90x12, 140x8, 230x8+4+3        
DAY 3        
BODY PART EXERCISE LAST WEEK (Weight x Reps) THIS WEEK      
Chest Decline Bench 205x8+4+3        
Shoulders Hammer Shoulder Press 120x8+4+3        
Triceps Skullcrushers 85x8+4+3        
Back Width Hammer Front Pulldown 160x8+4+3        
Back Thickness Deadlifts 205x8+4+3        
DAY 4        
BODY PART EXERCISE LAST WEEK (Weight x Reps) THIS WEEK      
Biceps Preacher Dumbbell Curl 45sx8+4+3        
Forearms Wrist Curls 85x8+4+3        
Calves Standing Calf Raises 450x8+4+3        
Hamstrings Good Mornings 155x8+4+3        
Quads Front Squats 135x8+4+3        
DAY 5  
BODY PART EXERCISE LAST WEEK (Weight x Reps) THIS WEEK
Chest Dumbbell Flat Bench 185+8Failed completely  
Shoulders Smigh Behind The Neck Press 90x8+4+3  
Triceps Close Grip Bench Press 90x8+4+3  
Back Width Pullups    
Back Thickness T-Bar Rows 115x12 no RP no problem  
DAY 6 Date:
BODY PART EXERCISE LAST WEEK (Weight x Reps) THIS WEEK
Biceps Hammer Machine Curls 80x8+4+3Fail  
Forearms Reverse EZ Bar Curl 75x8+4+3  
Calves Leg Press Calf Raises 540x8+4+3  
Hamstrings Straight Leg Deadlifts 185x8+4+3F  
Quads Squats 160x8=4=3