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5 x push, pull, legs, upper, lower

Lat pulldown 3x8. Chest supported row 3x8. Narrow grip pulldown. 3x10. Face pull 3x12. D B Shrug 3x15- 2 0. D B Curl 4x12. Barbell curl 3x10. Back squat 3x8.

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PUSHPULLLEGSUPPERLOWER

Bench press 3x8
DB Shoulder press 3x8
Incline DB press 3x12
DB Lateral raise 3x12
Rear delt fly 4x10
Cable chest fly 4x12
Tricep pushdown 3x8
Overhead tricep
extension 3x12
Lat pulldown 3x8
Chest supported row 3x8
Narrow grip pulldown
3x10
Face pull 3x12
DB Shrug 3x15-20
DB Curl 4x12
Barbell curl 3x10
Back squat 3x8
RDL 3x8
Leg extension 3x10
Lying hamstring curl 3x12
Standing calf raise 3x15
Cable crunch 3x12
Leg raise 3x20
Leg extension 3x12-15
Lying hamstring curl 3x12-15
Leg press 4x8
Split squat 3x8-12
Goblet squat 4x15-20
Calf press 4x15-20
Bent over row 3x5
Bench press 3x10
Incline DB fly 3x12-15
Seated cable row 3x10-15
Rear delt fly 2x12-15
Skull crusher 3x8-12
DB curl 3x8-12
Hammer curl 2x8-10