Blast 2/4
Tuesday:
20min cardio, foam roll, stretch
Wednesday: Back
Warm up
Reverse grip pulldown: 30kg x 3 sets x 25 reps
Close grip pulldown
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps
70kg x 3 sets x 10 reps
Wide grip pulldown
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 12 reps
Dumbbell pullover
18kg x 15 reps
24kg x 3 sets x 12 reps
CSR
20kg x 15 reps
30kg x 15 reps
40kg x 3 sets x 12 reps
Dumbbell row
30kg x 3 sets x 10 reps each arm
D-handle close grip row
45kg x 15 reps
60kg x 15 reps
75kg x 3 sets x 15 reps
Blast 3/4
Friday: Arms
Superset
V-bar pressdown: 15/20/25/30 x 3 sets x 15 reps
Dumbbell curls: 8/12/14 x 4 sets x 15 reps
Superset
Close grip press: 60kg x 3 sets x 15 reps
Hammer curls (same time): 14kg x 3 sets x 15 reps
Superset
Overhead rope extensions: 15kg x 3 sets x 15 reps
Preacher cable curls: 10kg x 3 sets x 15 reps
Superset
Reverse grip extension: 5kg x 3 sets x 15 reps each arm
Single arm preacher curl: 5kg x 3 sets x 15 reps each arm
Blast 3/4
Friday: Arms
Superset
V-bar pressdown: 15/20/25/30 x 3 sets x 15 reps
Dumbbell curls: 8/12/14 x 4 sets x 15 reps
Superset
Close grip press: 60kg x 3 sets x 15 reps
Hammer curls (same time): 14kg x 3 sets x 15 reps
Superset
Overhead rope extensions: 15kg x 3 sets x 15 reps
Preacher cable curls: 10kg x 3 sets x 15 reps
Superset
Reverse grip extension: 5kg x 3 sets x 15 reps each arm
Single arm preacher curl: 5kg x 3 sets x 15 reps each arm
Saturday: Quads
Leg extension
20kg x 25 reps
30kg x 20 reps
40kg x 15 reps
50kg x 15 reps
55kg x 12 reps
60kg x 10 reps
Hack squat
1 plate x 8 reps
1.5 plate x 8 reps
2 plates x 8 reps
2.5 plates x 8 reps
Leg press
3 plates x 25 reps
5 plates x 4 sets x 15 reps
Walking lunges
BW x 3 sets x 20 reps
Sunday: Hamstrings
Lying leg curl
15kg x 15 reps
20kg x 15 reps
25kg x 15 reps
30kg x 15 reps
35kg x 15 reps
40kg x 4 sets x 8 reps
One leg curl
5kg x 4 sets x 10 reps each leg
Seated leg curl
20kg x 15 reps
30kg x 15 reps
40kg x 4 sets x 15 reps
Standing calf raises 4 sets
Leg press raises 4 sets
Donkey raies 4 sets
Monday: Chest and Shoulders
Incline dumbbell press
15kg x 25 reps
25kg x 25 reps
32kg x 20 reps
40kg x 10 reps
Incline bench press
60kg x 6 reps
80kg x 6 reps
90kg x 6 reps
100kg x 6 reps
110kg x 6 reps
120kg x 6 reps
Incline machine press
30kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 3 sets x 12 reps
Cable fly
7.5kg x 3 sets x 15 reps
Incline dumbbell fly
10kg x 3 sets x 15 reps
Face pulls
15kg x 4 sets x 15 reps
Lateral raises
10kg x 4 sets x 12 reps
One arm lateral raise
5kg x 4 sets x 10 reps each arm
Wednesday: Back
Warm up
Reverse grip pulldown: 30kg x 3 sets x 25 reps
Straight arm lat pulldown: 15kg x 3 sets x 15 reps
Reverse grip pulldown
50kg x 15 reps
60kg x 12 reps
70kg x 10 reps
Reverse close grip pulldown
30kg x 12 reps
40kg x 12 reps
50kg x 3 sets x 12 reps (good contraction in lower lats with pause at the bottom and slow tempo)
Wide grip pulldown
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 12 reps (better contraction than last week)
Dumbbell pullover
18kg x 3 sets x 15 reps
Dumbbell row
32kg x 3 sets x 10 reps each arm (nice contraction)
CSR
15kg x 15 reps
30kg x 15 reps
45kg x 3 sets x 12 reps
Stretcher
40kg x 3 sets x 15 reps (lower lat squeeze and slow tempo)
Friday: Arms
V-bar pressdown
15kg x 25 reps
20kg x 25 reps
25kg x 25 reps
30kg x 15 reps
32.5kg x 12 reps
35kg x 12 reps
Dumbbell curls
8kg x 15 reps
10kg x 12 reps
12kg x 10 reps
14kg x 10 reps
16kg x 10 reps
18kg x 8 reps
Close grip bench
60kg x 8 reps
80kg x 8 reps
100kg x 3 sets x 8 reps
Barbell concentration curl
25kg x 4 sets x 8 reps
Skullcrusher
25kg x 3 sets x 10 reps
Hammer curls
16kg x 3 sets x 12 reps
Single arm extension
7kg x 3 sets x 12 reps
One arm preacher curl
10kg x 4 sets x 10 reps
Blast 4/4
Saturday: Quads
Leg extension
30kg x 25 reps
40kg x 15 reps
50kg x 15 reps
55kg x 15 reps
60kg x 10 reps
Hack squat
1 plate x 8 reps
1.5 plate x 8 reps
2 plates x 8 reps
2.5 plates x 8 reps
Leg press
2 plates x 25 reps
3 plates x 25 reps
4 plates x 25 reps
5 plates x 4 sets x 15 reps
Walking lunges
BW x 3 sets x 20 reps
Blast 4/4
Incline hammer press machine
1 plate x 15 reps
1.5 plate x 15 reps
2 plates x 15 reps
2.5 pltes x 15 reps
Incline bench
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 5 reps
Flat hammer press machine
1 plate x 15 reps
2 plates x 3 sets x 15 reps (neutral grip)
Incline fly
14kg x 3 sets x 12 reps
Cable fly
14kg x 15 reps
18kg x 15 reps
23kg x 15 reps
27kg x 3 sets x 15 reps
Reverse peck deck rear delts
25,30,40 x 3 sets x 15 reps
45 x 15 reps
50kg x 15 reps
lateral raises
10kg x 3 sets x 15 reps
Hammer shoulder press
10kg x each side x 3 sets x 15 reps
20kg x 12 reps
25kg x 10 reps
Warm up
Reverse grip pulldown: 30kg x 2 sets x 25 reps
Straight arm lat pulldown: 15kg x 2 sets x 15 reps
Reverse grip pulldown
50kg x 15 reps
60kg x 12 reps
70kg x 10 reps better than last week
Close grip pulldown
40kg x 15 reps
50g x 15 reps
60kg x 3 sets x 12 reps
Wide grip pulldown
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps (better contraction than last week)
Rope pull over
10kg x 15 reps
15kg x 15 reps
20kg x 3 sets x 15 reps
Machine single arm row
50kg x 3 sets x 15 reps each arm
CSR
20kg x 3 sets x 15 reps
Close grip row
60kg x 3 sets x 15 reps
Extended blast 5/4
Friday: Arms
Rope extensions
10kg x 25 reps
15kg x 20 reps
20kg x 4 sets x 12 reps
Reverse Ez curl
bar x 25 reps
2.5kg a side x 20 reps
5kg each side x 3 sets x 12 reps
Overhead v-bar extension
15kg x 25 reps
20kg x 20 reps
25kg x 15 reps
30kg x 4 sets x 12 reps
Ez preacher curl
20kg x 3 sets x 12 reps
Skull crusher
30kg x 4 sets x 12 reps
Alternating dumbbell curl
10kg x 3 sets x 12 reps
Blast 5/4
Sunday: Legs
Lying leg curl
15kg x 15 reps
20kg x 15 reps
25kg x 15 reps
30kg x 4 sets x 12 reps DS 20/15/10 x 8
Hack squat
1 plate x 8 reps
1.5 plate x 8 reps
2 plates x 8 reps
2.5 plates x 8 reps
Leg extension
30kg x 15 reps
40kg x 15 reps
50kg x 4 sets x 15 reps DS 30/20/10 x 10
RDL
60kg x 4 sets x 10 reps
Seated calves 4 x 15
Standing calves 4 x 10
Blast 5/4
Monday: Chest and shoulders
Incline dumbbell press
warm up: 20kg x 25 reps
25kg x 8 reps
30kg x 8 reps
36kg x 8 reps
42kg x 8 reps
Incline barbell press
60kg x 8 reps
80kg x 8 reps
90kg x 8 reps
100kg x 8 reps
Neutral chest press machine
40kg x 15 reps
50kg x 15 reps
60kg x 4 sets x 12 reps
Cable fly
5kg x 15 reps
6.5kg x 15 reps
7kg x 4 sets x 15 reps
Standing lateral raise
10kg x 3 sets x 15 reps
Superset
pronated seated rear delt fly: 3kg x 15 reps
bent over rear delt fly: 10kg x 10 reps
Seated shoulder press
20kg x 4 sets x 10 reps
Blast 5/4 last day of it 
Wednesday: Back
Smith machine row
40kg x 12 reps
60kg x 12 reps
80kg x 12 reps
100kg x 4 sets x 8 reps (held squeeze at the top)
Bent over close grip cable row
15kg x 15 reps
20kg x 15 reps
25kg x 15 reps
30kg x 15 reps
35kg x 4 sets x 15 reps (super pumped!!)
Seated one arm machine row
50kg x 4 sets x 12 reps each side
Underhand lat pulldown
40kg x 12 reps
50kg x 3 sets x 12 reps
Lat pulldown
40, 45, 50kg x 15 reps
Rope straight arm pulldown
15kg x 15 reps
20kg x 3 sets x 15 reps
Barbell shrug
60, 80, 100kg x 12 reps (pause at the top)
Blast 5/4 meh
Friday: Arms
Rope extensions
10kg x 25 reps
15kg x 20 reps
20kg x 4 sets x 12 reps
Reverse Ez curl
20kg x 4 sets x 12 reps
Overhead v-bar extension
15kg x 25 reps
20kg x 20 reps
25kg x 15 reps
30kg x 4 sets x 12 reps
Single arm preacher curl
10kg x 3 sets x 10 reps each arm
Skull crusher
30kg x 4 sets x 12 reps
Seated supinated curls
10kg x 4 sets x 12 reps each arm
Blast 5/4
Lying leg curl
20kg x 15 reps
25kg x 15 reps
30kg x 15 reps
40kg x 3 sets x 8 reps DS 25 x 10, 15 x 10 & 15 partials
Hack squat
1 plate x 8 reps
2 plates x 8 reps
3 plates x 8 reps
Leg extension
30kg x 15 reps x 4 sets x 15 reps (each set different leg position)
30kg x 2 sets x 5 reps/5sec pause/5 reps/5sec pause/5 reps/5sec pause (15 total reps)
JM bulgarian squat
10kg x 4 sets x 10 reps each elg
RDL
60kg x 4 sets x 10 reps
Seated calves 4 x 15
Standing calves 4 x 10
Blast 1/4
Monday: Chest & Shoulders
CNS felt strong, weights felt light, felt good from good sleep!
Incline chest press machine
30, 40, 50, 60, 70kg x 15 reps (squeeze, control and pumped up)
Incline bench press
60, 80, 90, 100, 110, 120kg x 6 reps (felt good and strong)
Slight incline dumbbell press
25kg x 4 sets x 15 reps
Cable fly
5, 7, 10kg x 4 sets x 12 reps DS x 2 sets x 15 reps
Lateral raise
10kg x 3 sets x 15 reps
Rope face pull
15kg x 3 sets x 15 reps (3 positions x 5 reps)
Seated shoulder press
20kg x 4 sets x 12 reps
Blast 1/4
Wednesday: Back
Smith machine row
60kg x 12 reps
80kg x 10 reps
100kg x 4 sets x 8 reps
Meadow row
10kg x 12 reps each side
20kg x 12 reps each side
30kg x 4 sets x 12 reps each side
Seated close grip row
60kg x 12 reps
67kg x 12 reps
75kg x 4 sets x 12 reps
Close grip pulldown
30kg x 12 reps
40kg x 12 reps
50kg x 12 reps
55kg x 12 reps
60kg x 12 reps DS 45/35/25 x 8 reps
Dumbbell pullover
18kg x 12 reps
24kg x 3 sets x 12 reps
Dumbbell shrug
30kg x 3 sets x 12 reps 3 sec pause at the top of each rep
Blast 1/4
Friday: Arms
V-bar pushdown
15kg x 25 reps
20kg x 20 reps
25kg x 15 reps
30kg x 3 sets x 12 reps
Ez reverse curl
25kg x 4 sets x 12 reps
Overhead dumbbell extension
20kg x 15 reps
25kg x 3 sets x 15 reps *iso hold middle of each eccentric part for a second)
One arm preacher curl
10kg x 4 sets x 10 reps each arm
Dip machine
90kg x 15 reps
105kg x 15 reps
120kg x 3 sets x 15 reps
Straight bar curl
10kg x 10 reps & 10 partials out the bottom x 4 sets
Pump superset
Salute: 10kg x 3 sets each arm x 15 reps
Rope hammer curl to the forehead: 10kg x 3 sets x 15 reps