Back and back shoulders
Wide grip pull up sets 4 reps Max deep hanging
Dumbell pullovers 4 sets 10 reps build up weights go heavy
One arm dumbell row 4 sets 12 reps change directly to other arm last set dropset 2x drops 2 sec squeezing
Bent over row rack pulls 3 sets 10 reps put down bar after every rep. Pull bar to your belly buton
Deadlift 3 sets 10 reps
Laying upright rows 4 sets 10 reps lay on a bench pull weights to your chin elbows pointing in front
Laying rear dumbell flys 4 sets 10 reps
Upright rows 4 sets 12 reps wrists just above head

Chest and front shoulders
Flat dumbell bench press 4 sets 12 reps 1 full rep 1 half rep squeeze shoulderblades
Inceline barbell bench press 4 sets 12 reps 1 full rep 1 half rep squeeze shoulderblades toghether
Cable crossover (upper cables) 4 sets 12 reps arms movement to the thighs last set dropset 1x drop
Push ups 4 sets max reps wrists wider then elbows let it good stretch when you are down
Dumbell schoulder press 4 sets 12 reps last set dropset whdn lowering the dumbells let them rest for 2 sec on your shoulders them push them up and outside
Shoulder flys 4 sets 12 reps
Lower them to 90 degrees then let thrm come togheter just above the head thumbs first
Seated frontraises without backrest 4 sets 12 reps slowely let the dumbells come togheter when you lift them
Seated side raises bench on 75° face against backrest

Triceps hamstrings
Triceps rope press down 4 sets 12 reps sit on your knees elbows against the body keep hands in line of your shoulders last set drop set 2 seconds squuizing with contraction
Machine dips 5 sets 15 reps last set drop set
Cable overhead extensions 5 sets 10 reps last set dropset
Stiff leg deadlift with higherd tips 5 sets 12 reps wide stand deep slowly lowering slowly back up
Seated leg curls 4 sets 15 reps knees outside heels inside bring heels to the ass
Legg press 4 sets 12 reps feet high and outside hamstring focus so deep lowring and 3/4 pushing
Lunges @place 3 sets 12 reps directly change from leg

Biceps and quadriceps
1 arm high cable curl 4 sets 12 reps directly change from arm 2 sec squuizing with contraction
Barbell bicep curl wide grip 4 sets 10 rep elbows against body
Laying cable curls shoulder wide grip 4 sets 12 reps last set dropset
Heels elevated squats 5 sets 10 reps feet on shoulder wide knees right forward
Leg press feet low shoulder wide 4 sets 12 reps
Leg extensions 4 sets 12 reps in the half bring weights 1-2 seconds still also when lowering
Hack squats in smith machine 4 sets 12 reps feet forwards and togheter
Walking lunges 4 sets 20 reps each leg 10

Workout routine i made by me if anyone would like to give it a try it would be a honour for me and off course a feedback 2 thankz bundlz ..