Day 1
(Mon) Dumbbell fly?s
Dumbbell bench press
Decline dumbbell press
Push ups
Straight arm dumbbell pull over
Dips
Day 2 Deadlift
(Wed) Bent over dumbbell row
Back extensions
Lat pull downs
T bar row
Middle back shrug
V-bar pull down
Day 3 Military Press
(Fri) front dumbbell raise
Dumbbell shoulder press
Side lateral with cable
Sitting Alternate Curls
Sitting Triceps extensions
Day 4 Squat
(Sat) Dumbbell step ups
Dumbbell lunges
Barbell lunges
Calf push
Hypertrophy (size) 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