Day 1 Bench Press
(Mon) Dumbbell fly?s
Dumbbell bench press
Decline dumbbell press
Reverse pushups feet elevated
Decline reverse crunch
Single leg lifts
Cable crunch
Dumbbell Side Bends
Day 2 Deadlift
(Wed) Bent over dumbbell row
One arm dumbbell row
Back extensions
Lat pull downs
Wide grip pull downs behind neck
Calf push
Day 3 Military Press
(Fri) front dumbbell raise
Dumbbell shoulder press
Side lateral with cable
Alternate Curls
Triceps extensions
Decline reverse crunch
Single leg lifts
Cable crunch
Dumbbell side bends
Day 4 Squat
(Sat) Dumbbell step ups
Dumbbell lunges
Barbell lunges
Calf push
Hypertrophy (size) 6-9 exercises
Set 1 20 reps
Set 2 15-20 reps
Set 3 12-15 reps
Set 4 10-12 reps
Set 5 8-10 reps
Set 6 6-8 reps