Drop Sets. For arm day drop sets, use a heavy weight and perform as many reps as possible. Without resting, move to a lighter resistance and perform as many reps as possible. Repeat this pattern, dropping weight two more times.
Day 1
Chest and Shoulders
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 10,8,8,6
Sets: 4 Reps: 10,8,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Day 2
Back and Abs
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 10,8,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: MAX
Sets: 3 Reps: 10-12
Day 3 - rest day
Description is empty
No exercises
Day 4
Quads and Calves
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 10,8,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 12,10,8
Day 1
Triceps, Biceps and Abs
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Sets: 1 Reps: Max Dropset
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Sets: 1 Reps: Max Dropset
Sets: 3 Reps: 12,10,8
Sets: 3 Reps: 12,10,8
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises