Main goal is mass w some physique Abs 4 times a week 3x15 along with 30 mins cardio 3xweek 140 heart rate

Tue: -5xfailure pullups Tbar row- 2x top Set 8-10 rep then 1 back off Set 12-15 Single arm low row(3count negative)- HEAVY 3x12-15 Laying leg curl-2 Hard Sets 10-12 then 1 rest pause set Barbell SLDL-2 top Set 6-8 then 1 back off 10-12 Cable curl- 4x10-15

Fri: High to low cable fly-4x15 Incline press-2 top Set 6-8 then 1 back off Set 12 DB OHP-1 top Set 8-10 then back off 12-15 High incline DB fly- 2x10-12 then 1x15-20 Lateral raise-pyramid up 12x15 reps to top Set 1x8 then failure Sets back down the pyramid Tri pushdown superset tri Overhead ext- 3x12-15

Sat: Single leg curl- 2x10-12 then 1x15 Back squat- 2 top Set 6-8 then back off 12-15 Leg press- Leg ext 3x 15 superset lunges 3x15 Abductors- 3x15 then top Set 12-15 then 1x20

Sun: Rope pullover 3x15 Seated cable row neutral grip 3x12-15 Underhand Single arm pulldown 3x10-12 DB incline swing 3x30 Hyperextension-4xfailure Single arm preacher- 10 reps left 10 reps right 10 reps both 3x30 total

Mon: High to low cable fly-4x15 Incl hammer press mach- 2 top set 6-8 then 1 backoff 12-15 Mach. OHP- 2x10-12 then 1x12-15 Lateral raise mach- 5x15 warmup, 2x12-15 w 3 sec negative, then 1x20 with partials Standing calve raise- 4x12-15 PJR pullovers- 4x10-15

If you made it this far, Thank you!