Shoulders
Overhead press resistance bands
Overhead press 10 8 8 6 4
Overhead press resistance bands w dumbell
Delt stretch rear middle front 21 3x 7 reps each
Db cheat lateral 3x failure
Db push press 3x failure
Face pulls 3x 14
Chest
Bench press 6,8,10,12
Band Crossover
Db incline bench 6,8,10,12
Band crossover
Weighted Chest dip 6,8,10,12
Weighted push up 3x failure
Band push up 3x failure
Legs
Squat 4x5 5 10 25
Barbell hip raise 4x 25 10 5 5
Glute/ ham raises
Single leg bar bell 2x 10-12
Body weight failure
Band drop lunge 2-3 10-12 reps
Slide lunge 2x10-12
Hip band ladder 1-2x 10 rep
Back
Deadlift 2x 8,6
Weighted chin up 2x 4, 8
Deadlift 2x 4,4
Wide chin up failure
Barbell dead row 2-3x 10-12
Switching arm pull down 10-12 to failure
Rocking Lat pull down
Hyper YW 2x 14-20
Shrugs
Triceps
Close grip pin press 10,6,4
Weighted dip/ body weight dip/ band dip
Cable push away/ push down 10-12
Rocking push down
Banded tricep extension
Biceps
Barbell curl/ drag curl failure 3x
Weighted chin up failure
Banded chin curls 3x failure
Incline db curl 3x failure
Db trifecta
Cross body curl 8 reps each position each arm