Monday would be all super setting! so for example (Arms) 8x10 dips with hammer curls ... Awesome pump! Then overhead bicep curls on lat pull down (you get an unbelievable squeeze).. superset with overhead tricep extensions - 4x12-15
Back - I always pull from a height, straight ahead and from the ground up... so start of with Vbar pull downs super set with dumbbell back flys 4x12
Vbar cable rows superset with lower back extensions 4x12
Bent over barbell row 4 sets 2 overhand 2 underhand superset with cable back flys x12
For chest - ive kinda already hit lower chest with dips already so I hit upper chest with cable flys superset with slow time under tension decline press ups 5x12-15
Shoulders front delts kinda been hit again with dips so I do dumbbell lateral raises superset with rear delt flys 5x10-12
As it's all supersetting it's very intense...
Tuesday - legs I just keep it simple but heavy... Squatting, leg press, leg curls, stiff leg deadlift, leg extension and calf raises
Wednesday - OFF
Thursday - Upper body HEAVY LIFTING .... so no supersets today just good old heavy sets... switching it around and chest is the main focus followed by Shoulders, a bit of arms and some back!
Chest - incline dumbbell press 5x 10-12
Chest - decline barbell press 5x10-12
Chest - rather heavy cable flys 5x10-12
Chest - 6 rounds of push ups on handles to failure ...
Shoulders - Seated dumbbell press 5x10-12
Shoulders - 1 arm lateral raises - heavy - 4x12-15
Shoulders - rear delt flys 4x10-12
Shoulders - rear delt cable flys 3x12-15
Arms - Close grip barbell press 5x12-15
Arms - tricep cable kickbacks 5x12-15
Back - Deadlift 4x10-12
Back - dumbbell rows 4x10-12
Friday - legs slightly lighter today ... slightly..
Saturday - Bootcamp - tyre flipping, battle ropes, sprints... some cross fit (clean & jerk), (High box jumps), (Muscle ups).... etc..
Sunday - I EAT LIKE A FREAK!!! So all you can eat buffet, lots of ice cream, cookies, Protein bars mixed into the ice cream.. especially the ProteinActive Choco blast bar! Fries, Sweets .... aw man just everything you can think of... then its back to business on Monday