After that quad workout yesterday, it was time to take it easy.

Hams

Romanian deadlift 8 x 10 followed by 1 set to total failure

That's it

Shoulders

Standing dbell shoulder press 10 x 10

Dbell clean and press 4 x 12
Superset with
lateral raise 4 x 12

Dbell shrugs 4 x 12 (20 second break between sets)

Chest

Guillotine press 10 x 10

Push-ups 4 x 12
superset with
Flat flyes 4 x 12

Incline bb bench press 4 x 12, 10, 10 and 10 (20 seconds rest between each set)

Back

Bent over rows 10 x 10

Bent-over DB fly 4 x 12
Superset with
Wide grip pulldowns 4 x 12

Dbell rows 4 x 12

Arms

Close grip EZ bar curls 4 x 12
Superset with
Over head EZ bar extension 4 x 12

DB hammer curls 4 x 12
Superset with
Reverse grip pushdowns 4 x 12

Bench dips 4 x 12

Quads

Leg extensions x 12
Leg press x 12
Leg extensions x 12
Walking lunges x 30

This is done as one giant set with no break between exercises.
Repeated 5 times.
It's a killer!!

Just a quick follow up after yesterdays quad session,
Well, I can hardy walk this morning and I have a feeling that this weeks jabs are gonna be a couple of days late!!

Hams

Single leg curls 10 x 10

Stiff legged deadlifts 4 x 12

Shoulders

DB clean and press 4 x 10

Standing lat raise 4 x 10

DB shrugs 3 x 12

Job done!

Chest and Biceps

Guilotine press 4 x 10

Incline bench press 4 x 10, 8, 8 and 7

Flat DB flyes 4 x 10

EZ bar curls 4 x 10, 8, 7 and 6

DB hammer curls 3 x 10