Biceps tonight.
Seated DB hammer curls 3x12, 1x10
Incline DB curls 1x10, 2x9, 1x8
DB concentration curls 1x12, 1x10, 2x8
Rope cable curls 1x12, 2x10, rp 1x8/4

Triceps tomorrow night.

Just Triceps
Ezbar pushdowns 3x12, 1x9
Close grip pin press 3x12, 1x10, 1x8
DB skull crushers 2x12, 1x7, 1x8
Rope pushdowns 1x12, 2x10, ds 1x10/10

Rest day or some light work tomorrow.

Calves and Cardio tonight.
Standing single leg DB calf raises 2x10, 3x8
SS: Seated DB calf raises w/ Standing calf raises 3x15/12
Machine leg press calf raises 1x19, 1x12, 1x10
Bike 20 mins

2 week low rep strength block starts tomorrow.

Back Day
(Warmup SS: Stiff arm Pulldowns w/ Pulldowns shovel grip 3x8/8)
Pulldowns shovel grip 2x8, 4x5
Cable row OH 1x8, 1x6, 2x4, 1x5
1 arm DB low row 1x8, 3x6
Rack pulls 4x6
Barbell shrugs 4x6
Supported KB high row 3x6, 1x8
SS: Reverse Pec Dec w/ Seated rope face pulls 1x8/12, 2x8/8

Probably Abs and Cardio tomorrow.

Abs, Calves, Cardio
Tri-set x5 rounds
Roman chair knee raises 10
Standing calf raises 20
Ab wheel rollouts 10

Bike 20 mins

Tomorrow is Leg Day after work.

Leg Session tonight.
Lying leg curls 2x8, 2x7, rp 1x5/2
Leg extensions 3x8, 1x7, 1x6
Leg press 3x8, 1x9, 1x8
Bulgarian split squats 1x8, 4x6
Machine leg press calf raises 1x12, 2x9, 2x6

Chest Day tomorrow.

Chest & Shoulders
Pec Dec 2x8, 2x6
Incline2 Barbell press 1x8, 1x6, 4x4
Incline3 DB press 1x8, 3x6
Smith Flat Bench press 1x8, 1x5, 2x4, 1x6
Supported DB side laterals 2x8, 3x6
Heavy partials 4x8
Machine shoulder press 3x8, 1x6
Reverse Pec Dec rp 1x10/8/8/7

Biceps tomorrow after work.

Just Biceps
Rope hammer curls 1x10, 1x8, 2x6, 1x7
Seated DB curls 1x10, 2x6, 3x5
Straight bar cable curls 1x10, 5x6
Ezbar spider curls 1x10, 1x6, 2x5, 1x6

Triceps tomorrow.

Triceps
Ezbar pushdowns 2x8, 3x6
Close grip pin press 1x8, 1x5, 3x6
Slight incline DB skull crushers 4x6
Rope pushdowns 7x6 cluster set 10 sec rest between sets

No training Tomorrow.

No training tonight, just eating.
Went to Chili's and had some Chips and Queso, Bacon Cheeseburger and Fries.
And 2 for 1 beers. Back session tomorrow.