Push
Incline DB press 30° – 2 × 6–10
Machine chest press – 2 × 6–8
Pec fly – 2 × 6–10
Single-arm ankle-strap tricep pushdown – 2 × 6–10
Overhead cable tricep extension – 2 × 6–10
Cable lateral raise – 3 × 6–10
Pull
Pull-ups – 2 × 6–10
Lat pulldown – 1 × 6–10
Close-grip row (triangle handle) – 2 × 6–10
Straight-arm lat pulldown – 2 × 8–12
Reverse pec deck – 2 × 8–10
Bayesian cable curls – 2 × 6–10
Preacher curl machine – 2 × 5–8
Rope hammer curls – 2 × 6–10
Legs
Seated hamstring curl – 3 × 6–10
Hack squat – 3 × 6–8
Leg extension – 8–10 superset with sissy squats – 10–15
Leg press – 2 × 5–7
Calf raises – 4 × 12–15
Rest day
Chest and back
Smith machine incline press – 2 × 6–10
Reverse-grip lat pulldown – 2 × 6–10
Flat dumbbell press – 2 × 6–8
Seated row (triangle handle) – 2 × 6–8
High-to-low cable fly – 2 × 6–12
Chest-supported Smith row – 2 × 6–8
Arms and shoulders
Smith machine shoulder press – 2 × 6–8
Cable lateral raise – 3 × 8–12
EZ bar French press – 2 × 6–10
Heavy bar tricep pushdown – 2 × 6–10
Seated alternating DB curl – 2 × 6–12
Incline DB curl – 2 × 8–10
Face pulls – 2 × 6–12
Cable reverse curl – 2 × 6–12
Seated double wrist curls on bench – 2 × 12–20
Rest day
Rest 2–4 minutes between sets, always 0–2 RIR