>>144285
pull
heavy - barbell row/deadlift (alternate) 5x5/1x5
vertical row - lat pulldown/pull up/weighted pull up (depending on strength) 3x8-12
horizontal row - cable, chest supported, or dumbbell row 3x8-12
face pulls 5x15-20
curls
hammer curls (both 4x8-12)
push
heavy bench/overhead press (5x5) alternate
overhead press/bench (3x8-12) alternate
incline DB bench 3x8-12
triceps pushdown
overhead triceps extension 3x8-12
superset triceps work with lateral delt raises
legs
squatz 3x5
leg press 3x8-12
romanian deadlift 3x8-12
calf raises 3x15
hamstring curls 3x12
put ab work on day 1,3,5 or every day who cares