[Melrod]

Would love some extra tips to mix and break my routine up.
Day 1 Back/Arms
4 x 15 wide grip Lat pull down
4 x 15 seated close grip row
4 x 15 close grip lat pull downs
4 x 15 hyper extensions
4 x 15 standing barbell curl
superset
5 x 10 dips on bench
5 x 15 seated db curl
superset
4 x 10 db kick backs
4 x 15 seated ab crunch on bench

Day 2 Plyos do 4 rounds 30 sec‐1 min rest. Superset all exercises
15 wide stance squat jump
15 stiff leg dead lift w/db (each leg)
15 Sumo squats
20 leg curl
20 swing lunges (each leg)
20 leg extensions
20 hyper extensions
20 close stance squat jump
Followed by
4 x 20 hanging ab raise
4 x 20 seated ab twist with 15‐20 lb ball

Day 3 Shoulder / chest / calves
4 x 15 standing Arnold press
4 x 15 rear delt fly
superset:
4 x 15 side lateral raise
4 x 15 incline bench press
4 x 15 flat bench press
superset:
4 x 15 db pull overs
4 x 15 db incline fly
5 x 20 standing calve raise
5 x 30 crunches

Day 4 legs /butt
3 x 12,10,10 leg curl ( laying)
3 x 12,10,10 leg extensions
3 x 12,10,10 barbell squats
3 x 12,10,10 hack squats
3 x 12,10,10 stiff leg dead lift with barbell
3 x 12,10,10 close stance leg press (deep to hit the tighin)
3 x 12,10,10 one leg butt kick back
superset:
3x 20 weighted hyper extensions
3 x 20 hanging ab raise
3 x 20 seated ab twist with 10 lb ball

Day 5 Shoulder / butt / calves
superset
3x 20 cable kick backs
3 x 20 standing calve raise
3 x 20 one leg butt press
3 x 20 barbell stiff leg dead lift
3 x 20 high angle hack squat
3 x 20 one leg push down on chin up machine
3 x 20 sumo squats with 15‐20 lb. db. Coming up only 1/3
3 x 8 cheer press