It's considered a tradtional split routine consisting of a chest day, back day, shoulders day, arms day and a leg day.
1st Day: Chest/Abs
· Flat Bench: 4 Sets × 8 Reps
· Incline Bench: 4 Sets × 8
· Decline Bench: 4 Sets × 8
· Pullovers: 4 Sets × 12
· Hammer Press: 3 Sets × 12
· Dips: 3 Sets × 12
· Weighted Sit Ups: 4 Sets x failure
· Hanging Leg Raises: - 4 Sets x failure
· Side Bends: 4 Sets x failure
· Side Crunches: 4 Sets x failure
2nd Day: Back/Traps/Forearms
· Bent Over Row: 4 Sets × 8 Reps
· Deadlift: 4 Sets × 8
· Pulldowns: 4 Sets × 12
· Pull Ups: 4 Sets × 12
· Cable Row: 4 Sets × 12
· Shrugs: 6 Sets × 10
· Standing wrist curl behind back: 4 Sets x failure
· Reverse barbell wrist curl over bench: 4 Sets x failure
3rd Day: Delts/Abs
· Military Press Behind The Neck: 3 Sets × 8 Reps
· Machine Press: 4 Sets × 8
· Lateral Raises: 4 Sets x 10
· Weight Plate Front Raises: 4 Sets ×10
· Front Raise: 4 Sets × 10
· Reverse Pec Deck: 4 Sets × 10
· Reverse Fly’s (on incline bench): 4 Sets × 12
· Weighted Sit Ups: 4 Sets x failure
· Hanging Leg Raise: 4 Sets x failure
· Side Bends: 4 Sets x failure
· Side Crunches: 4 Sets x failure
4th Day: Triceps/Biceps/Forearms
· Close Grip Bench Press: 4 Sets × 8 Reps
· Tricep Pushdowns: 4 Sets × 8
· EZ Bar Skullcrusher: 4 Sets × 10
· Cable Kickback: 4 Sets × 12
· EZ Bar Curl: 4 Sets × 8
· Wide Grip Curl: 4 Sets × 8
· Hammer Curl: 4 Sets × 8 Reps (each hand)
· Concentration Curl: 4 Sets × 12
· Standing wrist curl behind back: 4 Sets x failure
· Reverse barbell wrist curl over bench: 4 Sets x failure
5th Day: Legs/Abs
· Squats: 4 Sets × 12 Reps· Squat (to bench): 4 Sets × 12
· Bulgarian Squat: 4 Sets × 12
· Quad Extensions: 4 Sets × 16
· Stiff Leg Deadlift: 4 Sets × 12
· Leg Curls: 4 Sets × 16
· Glute Kickbacks: 4 Sets × 20
· Calf Machine Raises: 4 Sets × 20
· Seated Calf Raises: 4 Sets × 20
· Leg Press Calf Raises: 4 Sets × 20
· Weighted Sit ups: 4 Sets x failure
· Air bike: 4 Sets x failure
· Side Bends: 4 Sets x failure
· Barbell Twists: 4 Sets x failure
Added cardio or HIIT is by choice according to your goal . I also may change the abs routine for what it works well with me.
