Monday - Chest and Triceps
Barbell Bench Press (4x10)
Incline Dumbbell Bench Press (4x10
High to low cable flys (4x10)
Dumbbell bench tricep extensions (4x10)
Rope tricep cable pushdowns (4x10)
Tuesday - Back and Biceps
Pull ups (4x10)
Machine Rows (4x10)
Wide grip Lat pulldowns (4x10)
Wednesday - Legs and shoulders
Squats (4x10)
Leg press (4x10)
Split squat jumps (3x10 finisher)
Hamstring curls (4x10)
Calf machine raises (8x10)
Dumbbell shoulder press (3x10)
Straight arm raises (3x10)
Dumbbell lateral raises (3x10)
Machine lateral raises (3x10) (any recommendations on another exercise that doesn't involve a machine?)
Face pulls (3x10)
Wide grip rows (3x10)
Thursday - Chest and Triceps
Dumbbell Bench Press (4x10)
Incline barbell bench press (4x10)
Machine flys (4x10)
Dips (4x10)
Straight bar pushdowns (4x10)
Friday - Back and Biceps
T bar rows (4x10)
Pull ups (4x10)
Close grip lat pulldowns (4x10)
Barbell curls (4x10)
Dumbbell seated curls (4x10)
Saturday - Legs and Shoulders
Squats (4x10)
Hack Squat machine (4x10)
Box jumps (3x10 finisher)
Romanian deadlifts (4x10)
Calf machine raises (8x10)
Barbell Shoulder Press (3x10)
Straight dumbbell raises (3x10)
Lateral dumbbell raises (3x10)
Lateral machine raises (3x10)
Rear delt raises (3x10)
Another rear delt exercise that i don't know the name of :D (3x10)
The problem I have with this is that Legs take like an hour to do or a bit more and then shoulders will take like 40mins, I don't mind that but other days only take like an hour. Should I do abs on the other days to balance the time I spend in the gym? Or should I adjust the program somehow? I don't want to tone down the shoulder workout because I really want to focus on getting bigger shoulders. What are your thoughts?