Do split one for 2 weeks then split 2 for 2 weeks. Lift 5-6 days per week.
AMP- go to failure at least 20 reps

Workout split 1:
Chest-

Incline barbell. 15 12 10 amp
Flat db press. 12 12 amp
Incline flys. 10 10 10
Hammer Incline bench. 12 12 12
Machine Flys. 10 10 10
Pushups: amp amp amp
Bench Press 100 reps
Calves

Legs-

St leg deadlifts. 4 sets of 12
Glutes ham raise: 3 sets of 15
All 3 leg curl machines. 3 sets of 15 on each.
Barbell Lunge: 4 sets walking lunges 12 on each leg.
Leg press. 4 sets of 20
Leg extensions. 4 sets of 20
Squats: 25 50 100

Back-

Pull ups. 3 sets of wide grip to failure. 3 sets of close grip to failure.
Bb rows: 12 12 10 amp
Db rows. 12 12 amp
T bar rows. close grip in the corner. 3 sets of 12
Lat pulldowns. 4 sets of 15
Underhand Cable rows. 3 sets 15
Cable pullovers: 3 sets of 15
close grip pull down: 3 sets of 20
Abs

Shoulders/traps-

Barbell press. 12 12 10 amp
Seated lateral raises. 4 sets of 15
Hammer press. 4 sets 12
Rear delt machine. 15 15 12 12 amp
DB shoulder press: 12 12 12
Circuit:
Db upright row. 12 12 12
Db shrugs. 20 20 20
Barbell shrugs. 20 20 20
Machine lateral raises: 12 12 12
Calves

Arms-

Close grip bench: 4 x 10
DB Skull crushers: 3 x 12
Rope pressdowns. 4 sets 20
Single arm cable press downs: 3 sets 15
BB curls. 4 x 10
Alt db curls. 4 x 12
Incline Curls: 3 x 15
Hammer Curls: 4 x 12
Abs

Workout split 2:
Chest and Back-

Lat Pulldowns: 20 16 12 10
Low Pulley Rows: 20 16 12
DB Incline Press: 20 16 12
Bench Press: 12 12 12
Barbell Rows (underhand): 12 12 12
Dumbell Incline Flys: 20 16 12
DB Rows: 12 12 12 alternate arms with no rest
Hammer Strength Chest Press: 12 12 12
Barbell T bar rows: 12 12 12
ABS

Shoulders and Calves-

Barbell shoulder press; 20 16 12
DB Shoulder Press: 20 16 12 10
Barbell front raises on an incline bench: 12 12 12
Rear Delt raises on an incline bench 12 12 12
Drop set on seated DB lateral raises: 12x5, 10x8, 8x10, 5x20 (2 rounds)
DB upright row: 12 12 12
Hammer Strength Shoulder Press: 20 16 12
Bb shrugs. 12 12 12 12 12 (heavy)
Seated Calves: 4 sets of 20
Standing Calves (Smith Machine): 4 sets of 20

Hamstrings and Biceps-

Single leg curls: 4 sets of 15
Barbell Curls: 20 16 12 10
Seated alternated db curls: 12 12 12
Leg Curls on the exercise ball: 3 sets of 15
Seated Incline cable curls: 3 sets of 15
romanian deadlifts: 4 sets of 8 (slow stretch
alternating db curls: Hold one arm halfway up while doing curls on the other then switch with not rest. Do 3 sets of 10 on each arm.
ABS