Since Calm is posting her routine....I would like to get some constructive feedback about mine (if you dont mind). I take all of your feedback to heart.....
day 1 (Chest, Tri, Calves) Reps: 8,5,6,6,12,15 (6 sets total)
Bench Press
Reverse Grip bench press
BB Decline Bench
Close Grip bench
DB Overhead extension
Standing calf raise
Seated Calf raise
Day 2 (legs, abs)
Squat 8 x 45lbs, 5x 65 lbs, 6 x 70lbs, 6 x 70lbs, 12 x 15lbs, 15x 10lbs
Deadlift 8x 65lbs, 5x90lbs, 6x50lbs, 6x50lbs, 12x50lbs, 15x30lbs
Leg Press 8x55lbs, 5x110lbs, 6x85lbs, 6x85lbs, 12x45lbs, 15x45lbs
Romanian deadlift 8x50lbs, 5x100lbs, 6x70lbs, 6x70lbs, 12x40lbs, 15x40lbs
Cable Crunch 8x22.5lbs, 5x42.5lbs, 6x32.5, 6x3.5lbs, 12x40lbs, 15x40lbs
Cable Woodchopper 8x22.5lbs, 5x27.5lbs, 6x22.5lbs, 6x22.5lbs, 12x17.5lbs, 15x12.5lbs
Day 3 (shoulders traps, calves) Reps: 8,5,6,6,12,15
BB Shoulder Press
Standing DB Shoulder Press
Smith machine Upright Row
Face Pull
BB Shrug
Seated Calf Raise
Leg Press Calf Raise
Day 4 (Back, Bi, Forearms, Abs) Reps 8,5,6,6,12,15
Bent Over BB Row
Wide Grip Lat Pulldown
Seated Cable ROw
Standing BB Curl
Incline DB Curl
BB Wrist Curl
Smith machine Crunch
Smith machine hip thrust
Day 5 (whole body)
Machine Chest Press 2x15
Seated Cable Row 2x15
DB Squat 2x15
Standing DB Shoulder Press 2x15
Cable Shrug 2x15
Standing Calf raise 2x15
Rope Tricep Pulldown 2x15
Cable Curl 2x15
DB Wrist Curl 2x15
Crunch 2x15
Day 6 (whole body)
Reverse Grip DB Bench 2x15
DB Straight Arm Pullback 2x15
DB Romanian Deadlift 2x15
DB Upright Row 2x15
Seated Calf Raise 2x15
DB Overhead Extension 2x15
Incline DB Curl 2x15
DB Reverse wrist Curl 2x15
Hip Thrust 2x15
Day 7 Active Rest Day