Well I have a bad shoulder injury at the moment so will only be training my lower body for the next couple of weeks, So it looks like it's going to be legs 3 times a week! What fun!!!

Legs

Warm up - Leg extensions 3 x 12, 2 and 2

Leg extension
superset
lying leg curl: 4 x 15 and 10 respectively

Hack squat
superset
reverse hack squat: 3 x 10 and 8 respectively

That's it, Job done!

Arms

Warm up - Skull crushers/Bicep curls 3 x 12, 2 and 2

Skull crushers
superset with
Cable curls: 4 x 12 and 8 respectively

V-bar pushdowns
superset with
Rope hammer curls: 4 x 8 each

Cable kick backs
superset with
One arm cable curls: 2 x 8

Forearm curls: 2 x to failure

Job done

Trained with eazy today so it was a bit different to normal!

Chest and Back

Warm up.

Decline bench press: 4 x 8, 6, 6 and 6

Close grip pulldowns: 4 x 6

Cable crossovers: 4 x 10

T-Bar rows: 4 x 6

Cable crossovers(from thigh to lower chest): 4 x 8

Seated pulley rows: 4 x 10

Pec deck: 3 x 8

Job done, A bit different to what I normally do but it did work very well!

Legs

Warm up - Squats 3 x 12, 2 and 2

Squats: 4 x 8, 6, 6 and 6

Hack squats
superset with
Reverse hack squats: 4 x 10 and 8 respectively

Seated leg curls: 4 x 10

Standing calf raises: 4 x 10, 8, 8 and 15

Well pumped, job done!

Triceps and Biceps

Warm up - Skull crushers 3 x 12, 3 and 2

Skull crushers: 4 x 15, 12, 10 and 6

EZ bar pushdowns: 4 x 6]

Kick backs: 4 x 6

EZ bar cable curls: 4 x 10, 8, 6 and 6

One arm cable curls: 4 x 6

Double biceps cable curls: 2 x 10

Back and Traps

Warm up - V grip pulldowns 3 x 12, 3 and 2

V-Grip pulldowns: 4 x 6

Close grip EZ bar pulldowns: 4 x 6

Bent over cable rows: 4 x 12

Partial deadlifts: 3 x 6

Smith machine shrugs: 3 x 6, 8 and 15

Face pulls: 3 x 12

Job done!

Legs

Warm up - Leg press 3 x 12, 2 and 2

Leg press: 4 x 10

Hack squats
superset with
Reverse hack squats: 4 x 8 each

Leg extension: 4 x 15, 12, 12 and 12

Seated leg curl: 4 x 8, 8, 6 and 6

Calf press: 4 x 20, 15, 15 and 12

Back and Traps

Warm up - Close grip pulldowns 3 x 12, 3 and 2

Close grip pulldowns: 4 x 8, 6, 6 and 6

Wide grip pulldowns: 4 x 8

Bent over rows: 4 x 6

Partial deadlifts: 3 x 6

Heavy barbell shrugs: 3 x 8

Job done!

Arms

Warm up - Skull crushers and Bicep curls 3 x 12, 2 and 2 each

Skull crushers
superset with
Barbell curls: 4 x 12 and 10 respectively

EZ bar wide grip pushdowns: 3 x 12

One arm cable curls: 3 x 8 each arm

Excellent workout, very short but completely knackered!

Legs

Warm up - Front squats 3 x 12, 2 and 2

Front squats: 3 x 10

Squats: 5 x 10, 10, 10, 10 and 6

Hack squats
superset with
Reverse hack squats: 3 x 8 each

Leg extensions: 4 x 15

Seated leg curls: 4 x 12

Lying leg curls: 2 x 6

Job done! Excellent leg workout.