Monday - Legs & Calves recommended sets & reps

Squat wide stance ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x5

Smith machine lunge (1 leg at time) 4x10
Smith Machine squat narrow stance (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4
Deep Leg press neutral foot placement 4x8
Leg curl high rep drop sets 4x10
leg extension high rep drop sets 4xDrop set
locked knee calf raises full range 5 x 20 reps
bent knee calf raises full range 5 x 20 reps

Tuesday - Chest thickness, Biceps recommended sets & reps

Reverse Pyramid DS barbell bench press (spotter) (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4
to failure
Decline barbell bench press (dumbell alternative) 5x8
weighted dips 4x10
incline smith machine press ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4
flat smith machine bench press 3x8
Straight barbell curls 3x12
Heavy hammer curls 3x12
Cable curls 3xDrop set

Wednesday - Back thickness , Traps,HIIT recommended sets & reps

Pyramid dropset Deadlift ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4
Bent over barbell rows ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4
Bent over v bar rows 4x12
Cable rows 3xDrop set
Barbell shrug 5x10
Dumbbell shrug 4x10

Thursday - Shoulders,Triceps, Abs recommended sets & reps

Smith machine Military press ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4
Barbell up right rows ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4
Rear pec deck 4xDrop set
Side raises 4xDrop set
Dumbell Tricep extension 3x12
Cable tricep extension (infront of body) 3x12
Over head cable tricep extension 3x12
Kneeling cable crunches 3x12
Standing cable crunches 3x12
Weight leg raises 3x12

Friday - Chest width, Calves,HIIT recommended sets & reps

Smith machine barbell bench press 3x 5 Negative motion only with spotter helping on +
Incline dumbbell flys 80%1RM ,60%1RM, 40%1RM,60%1RM, 80%1RM)x5
Flat dumbbell flys 80%1RM ,60%1RM, 40%1RM,60%1RM, 800%1RM)x5
Incline cable flys 3x12
Pec deck 3x12
Calf raises (straight leg) 3x[50 reps]
Seated calf raises (bent leg for soleus) 3xDrop set

Saturday - Back width, Abs recommended sets & reps

Wide grip pull downs 80%1RM ,60%1RM, 40%1RM,60%1RM, 80%1RM)x5
Medium grip pull downs 80%1RM ,60%1RM, 40%1RM,60%1RM, 800%1RM)x5
Close grip pull downs 3x12
Machine pull downs 3x12
Crunches 3x30
Seated leg tucks 3x30
Leg raises 3x30
Wide grip pull ups 3x12