Hello, I go to the gym 4 days a week (Tuesday-Thursday-Sat-Sunday). I repeat the training I did on Tuesday on Sunday so that I get 4 days in between, not 6 days.
Chest + Back Arm
1- Smith Machine Incline Bench Press = 15x1 10 - 20x2 8 - 27,5x1 (Drop Set -12,5kg and -5kg)
2- Butterfly = 42,5x1 10 - 49x2 10 - 57,5x1 8 or Cable Crossover = 12,5x2 10 - 15x2 8
3- Bench Press = 15x1 10 - 15x1 8 - 17.5 8 - 20x1 (Drop Set -10kg)
4- Crossover with Brands = 7,5x1 10 - 7,5x2 8 - 10x1 6
5- Cable Crossover Variation = 10x2 8 - 12.5x2 6 or Dumbbell Bench Press = 18x2 10 - 20x1 8 - 24x1 6 or Machine Bench Press = 42x2 10 - 49x2 8 or Dips+Pushup Superset
1- Triceps Pushdown V-Bar = 24.5x1 - 28x2 8 - 31.5x1 6
2- Lying Close-Grip Barbell Triceps to Chin = 7,5x1 10 - 10x2 10
3- Lying Triceps Press = 7,5x1 10 - 10x2 8 (I do movements 2 and 3 as a Superset)
Shoulder + Leg
1- Smith Machine Shoulder Press = 15x1 10 - 17,5x2 10 - 20x1 (Dropset -10kg)
2- Side Lateral Raise = 8x3 8
3- Bent Over Rear Delt Row with Head on Bench = 8x3 8 (I'm doing the 2 and 3 moves as a superset)
4- Dumbbell Shoulder Press = 18x2 10 - 20x2 8
5- Standing Front Disc Raise Over Head = 10x4 15
6- Cable Lateral Raise = 2,5x3 15
1- Smith Machine Squat = 20x5 8
Back + Forearm
1- T-Bar Row = 30x1 10 - 35x1 10 - 40x1 8 - 45x1 8
2- Lat Pulldown = 28.5x2 10 - 33.5x1 8 - 38x1 (Dropset)
3- Seated Cable Rows = 33.5x1 10 - 38x5x2 8 - 43.5x1 (Dropset)
4- Rear Deltoid Row Machine = 55x2 10 - 60x1 10 - 65x1 8
1- Standing Biceps Cable Curl = 15x1 10 - 17,5x2 10 - 21x1 (Dropset)
2- Rope Hammer Curl = 15x2 10 - 17.5x2 8
Chest + Back Arm
1- Smith Machine Incline Bench Press = 15x1 10 - 20x2 8 - 27,5x1 (Drop Set -12,5kg and -5kg)
2- Butterfly = 42,5x1 10 - 49x2 10 - 57,5x1 8 or Cable Crossover = 12,5x2 10 - 15x2 8
3- Bench Press = 15x1 10 - 15x1 8 - 17.5 8 - 20x1 (Drop Set -10kg)
4- Crossover with Brands = 7,5x1 10 - 7,5x2 8 - 10x1 6
5- Cable Crossover Variation = 10x2 8 - 12.5x2 6 or Dumbbell Bench Press = 18x2 10 - 20x1 8 - 24x1 6 or Machine Bench Press = 42x2 10 - 49x2 8 or Dips+Pushup Superset
1- Triceps Pushdown V-Bar = 24.5x1 - 28x2 8 - 31.5x1 6
2- Lying Close-Grip Barbell Triceps to Chin = 7,5x1 10 - 10x2 10
3- Lying Triceps Press = 7,5x1 10 - 10x2 8 (I do movements 2 and 3 as a Superset)
Shoulder + Leg
1- Smith Machine Shoulder Press = 15x1 10 - 17,5x2 10 - 20x1 (Dropset -10kg)
2- Side Lateral Raise = 8x3 8
3- Bent Over Rear Delt Row with Head on Bench = 8x3 8 (I'm doing the 2 and 3 moves as a superset)
4- Dumbbell Shoulder Press = 18x2 10 - 20x2 8
5- Standing Front Disc Raise Over Head = 10x4 15
6- Cable Lateral Raise = 2,5x3 15
1- Smith Machine Squat = 20x5 8
Back + Forearm
1- T-Bar Row = 30x1 10 - 35x1 10 - 40x1 8 - 45x1 8
2- Lat Pulldown = 28.5x2 10 - 33.5x1 8 - 38x1 (Dropset)
3- Seated Cable Rows = 33.5x1 10 - 38x5x2 8 - 43.5x1 (Dropset)
4- Rear Deltoid Row Machine = 55x2 10 - 60x1 10 - 65x1 8
1- Standing Biceps Cable Curl = 15x1 10 - 17,5x2 10 - 21x1 (Dropset)
2- Rope Hammer Curl = 15x2 10 - 17.5x2 8