When the reps are different and go down in number try to pyramid up in weight. All the main movements here are based on the pyramid training method. The last set should be to technical failure. When you're positive you can't do another rep with proper form. Dont be afraid to get a spotter and fail to learn what this really feels like. Trust me, you.got more left than you think!!
Warm up: I like the idea of pumping some blood into the shoulders and upper back every upper body focused day and the chest as well on any chest day. I prefer cables for this but DBs will work so here it is. Do these in a super set(SS) or tri set fashion.
Lateral raises- 3-4×12-15 SS w/
Rear delt cable fly-.3-4×12-15
On a chest day add:
Pec deck- 3-4×12-15
Banded internal/external rotations should be done before or after this. I recommend before.
Day 1: BACK/HAMSTRINGS
HYPER EXTENSIONS ON GHR(PADJUST BELOW HIPS FOR GLUTE/HAM FOCUS)- 3×12/10/8
DEAD LIFT- 4×10/8/6/4-6
BB ROW or T-BAR(LANDMINE) ROW- 3×10/8/6(THESE CAN BE ALTERNATED WEEKLY)
WIDE GRIP PULLUPS- 3×AMRAP(GET 8+ ON ALL REPS ADD.WEIGHT)
HAMMER STRENGTH LOW ROW OR ANY MACHINE VARIANT- 3×15/12/10
LEG PRESS(FEET HI AND WIDE)- 3×12
SEATED HAM CURL- 3×12
DAY 2: CHEST/BIS
BENCH PRESS- 4×10/8/6/4-6
INCLINE DB PRESS- 3×10/8/6
FLAT TO INCLINE CABLE FLY- 3×12/10/8
MACHINE FLAT/INCLINE PRESS(ALTERNATE WEEKLY)- 3×15/12/10
ELBOWS BACK CABLE CURLS- 3×12-15
CABLE ROPE HAMMER CURL- 3×12-15
DAY 3: REST
DAY 4: LEGS/BACK
LEG.EXT- 3×12/10/8 SS W/
SEATED HAM CURL- 3×12/10/8
SQUAT- 4×10/8/6/4-6
HACK SQUAT OR PENDULUM SQUAT- 3×10/8/6
LEG PRESS, PIVOT PRESS, OR HIP PRESS- 3×12/10/8
BULGARIAN SPLIT SQUAT- 3×15/12/10 EACH LEG
LYING LEG CURL- 3×12\10/8
CLOSE GRIP PULLDOWN- 3×15/12/10
SEATED CABLE ROW- 3×15/12/10
DAY 5: ARMS/CHEST
STRAIGHT BAR PRESS DOWN OR WEIGHTED DIPS- 4×15/12/10/8
CGBP- 3×12/10/8
DECLINE SKULL CRUSHERS- 3×12/10/8
DB CURLS- 3×10/8/6
BB CURLS- 3×10/8/6
PREACHER CURLS- 3×10/8/6
INCLINE BENCH CURLS- 3×10/8/6
MACHINE PRESS- 3×12/10/8
MACHINE INCLINE- 3×12/10/8
DAY 6- SHOULDERS/TRIS
STANDING OHP- 4×10/8/6\4
DB LATERALS- 10/8/6
DB TOGETHER FRONT RAISE- 3×15/12/10
REAR LATERALS- 3×12/10/8
UPRIGHT.ROW- 3×12/10/8
BAND PRESSDOWN- 100 REPS(JUST DRIVE BLOOD IN THERE)
DAY 7: OFF
