day 1-chest, triceps, biceps
chest-incline dumbbell press-4 sets- 5,5,8,8
incline dumbbell flys-4 sets- 5,5,8,8
flat bench press-4 sets- 5,5,8,8
triceps-jm press-
dumbbell kickbacks-4 sets- 5,5,8,8
seated pullover-4 sets- 5,5,8,8
biceps-barbell curl-4 sets- 5,5,8,8
standing dumbbell curl-4 sets- 5,5,8,8
concentration curl-4 sets- 5,5,8,8
day 2-back, shoulders, legs
back-one arm dumbbell rows-4 sets- 5,5,8,8
bent-over one arm barbell row-4 sets- 5,5,8,8
bent-over two dumbbell row-4 sets- 5,5,8,8
legs-squats-4 sets- 5,5,8,8
deadlift-4 sets- 5,5,8,8
dumbbell lunge-4 sets- 5,5,8,8
shoulders-front lateral raise-4 sets- 5,5,8,8
seated dumbbell press-4 sets- 5,5,8,8
clean and press-4 sets- 5,5,8,8
shrugs-4 sets- 5,5,8,8
day 3- recovery day
day 4-same as day one
day 5-same as day 2
i repeat this program for 2 weeks then change it up for muscle confusion