I do 6 on i off
day 1: chest-front delts-lateral delts- double calves on leg sled- abs
day 2: Lat pulls- wide grip t-bar (underhand& overhand)- rear delt fly's- single calves on sled-abs
day 3 : Front lat pulls- low pulls- inner grip t-bar- freestyle shrugs- rev shrugs on smith- dumbell shrugs( 3 drop sets to failure)- seated double calves-abs
day 4 : Deadlifts- thats all
day 5: Double leg ext- freestyle squats- leg press (alternating with leverage squats every other time) unilateral leg press- single ext- Tri pressdown- close grip press- skull crushers- rope press- single seated calf raise -abs
day 6: Double leg curls- str8 leg deads- good mornings- single leg curls- barbell curls-incline curls-hammer curls- e-z bar curls- 2 sets rope curls to failure- forearm curls (barbell) rev forearm curls on crossover.
Day 7: beer-beer-beer-tequilla-beer-beer-tequilla ( repeat 5 times) pass out for 15 hrs :blink: