Chest

Warm up - Machine chest press 3 x 20, 20 and 10

Machine chest press: 4 x 9, 9, 6 and 6

Hammer strength press: 4 x 6

Hammer strength incline press: 3 x 6

Incline machine press: 3 x 6, 6 , and 5

Cable crossovers: 3 x 12

Reverse cable crossovers: 3 x 8

Job done!!

Back

Warm up - Wide grip rear pulldowns 3 x 20, 20 and 10

Wide grip rear pulldowns: 4 x 6

Dumbell row machine: 4 x 6 each arm

Seated rows: 4 x 10, 8, 6 and 6

Close grip, Palms facing pulldowns: 4 x 6

These where done with 30 seconds rest between each set,
And 1 minutes rest between exercises.
Job done!!

Shoulders

Warm up - Dumbell press 3 x 20, 20 and 10

Dumbell press: 4 x 8

Side lat raises: 4 x 8

Bent over lat raises: 4 x 6

Dumbell shrugs: 3 x to failure

Job done!!

Arms:

Warm up - Dips 2 x 30 and 20

Dips: 4 x to failure

Straight bar pushdowns: 4 x 12

Over head cable extension: 4 x 12

Barbell curls: 4 x to failure - Drop sets

Alternate dumbell curls: 4 x 6, 6, 8 and 12

Good workout, great pump!

Chest

Warm up - Machine chest press 3 x 20, 20 and 15

Machine chest press: 4 x 10

Incline machine press: 4 x 8

Cable crossovers: 3 x 10

Dips: 3 x 10

Push ups: 3 x to failure

Job done!!

Back

Warm up - Chest supported rows 3 x 20, 20 and 10

Chest supported rows 4 x 6

Dumbell row machine 4 x 6 each arm

T-Bar rows(wide grip) 2 x 10

T-Bar rows(Close grip, palms facing) 2 x 10

Wide grip pulldowns 3 x 6

My back felt extremely full after this workout, Job done!!

Legs

Warm up - Squats 1 x 20

Squats: 4 x 10, 10 10 and 6

Hammer strength leg press: 4 x 20

Leg extension: 3 x 10, 10 and 6

Seated leg curl: 4 x 10, 8, 6 and 5

Ouch!!

Shoulders

Warm up - Front raises 2 x 20

Lat raises: 4 x 10

Bent over lat raises: 3 x 10

Dumbell shrugs: 3 x 10

Arms

Warm up - Dips(assisted) 3 x 20, 20 and 10

Dips: 4 x to failure

Rope pushdowns: 4 x 12, 12, 10 and 9

Over head cable extensions: 3 x 12

Cable kick backs: 3 x 10

Alternate one arm cable curls: 4 x 10, 10, 8 and 6

EZ bar cable curls: 3 x 10

Rope hammer curls: 2 x to failure

Job done!!

Chest

Warm up - Chest press machine 3 x 20, 20 and 10

Chest press machine: 4 x 8, 8, 8 and 6

Incline Bench press: 4 x 8, 6, 6 and 4

Dips: 4 x to failure

Cable crossovers: 4 x 12

Job done!!