This program matching to people that go 5-6 days a week
A chest,rear arn
Chest
Press chest
5 sets 6-8 reps
Incline press chest with dumbell 4 sets
8-10 reps
Butterfly 4 sets
10-12 reps
Rear arm
French press in sofa
3 sets
10-12
Cable pushdown
3 sets
10-12 reps
B
Back,front hand
Back
Weighted chin-up
4 sets
6-8 reps
Barbell bent-over row
4 sets
8-10 reps
Pullover
4 sets
10-12 reps
Front hand
Cable curl
3 sets
10-12 reps
Barbell preacher curl
3 sets
10-12
C Legs,Shoulders
Squat pole
4 sets
8-10 reps
Deadlift
3 sets
6-8 reps
Press Legs
3 sets
8-10 reps
Smith standing leg claf raise
4 sets
10-12 reps
Shoulders
Shoulders press
4 sets
6-8 reps
Claf upright row
4 sets
8-10 reps
Its all i've invested a lot in this program