Week 6

If you were able to hit the set with the increased weight for the required rep scheme, perform set 2 and 3 at that weight for this week.

Example - week 1 - 225x10,225x10,225x10, week 2 - 225x10,225x10,230x10, week 3 - 225x10,230x10,230x10

Day 1

Chin-Up - 3 @ max reps
T-Bar Row - 3x10
Towel Pull-Up or T-Bar Pull-Up - 3x10
One Arm Dumbbell Row - 3x10
Barbell Curl - 3x10
Hammer Curl - 3x10

Day 2
Hamstring Curl - 4x10 (banded or machine)
Back Squat - 3x10
Trap Bar DL - 3x10
DB Stiff Leg DL - 3x10
Calf Raise - 4x20

Day 3
Press - 3x10
Side Raise - 3x10
Pronated Ring Row - 3x10
Incline DB Bench Press - 3x10
Skull Crusher - 3x10
Banded Tricep Extension - 3x20

Day 4
Deadlift - 4x10
Front Squat - 3x10
Barbell Hip Thrust - 3x10
Matador Dips - 3x10
Inverted Row - 3x10
Push-ups - 3xmax reps