Monday: Chest, Biceps, Grip

Chest

Bench Press: (Benchmark) as needed to get 50 reps
Dumbbell Butt-End Flye: 5×10-12
Dumbbell Decline Press: 5×10-12
Dip: as needed to get 50 reps

Biceps

Barbell Curl: 5×10-12
Double Hammer Curl: 5×10-12
Reverse Curl: 5×10-12
Band-Curl Finisher: as needed to get 100 reps

Grip

Rack-Supported Wrist Roller: 1 set to failure

Tuesday: Abs, Calves

Abs

Standing Cable Crunch: 4×25
One-Arm Kettlebell Crunch: 3×15 (each side)
Dumbbell Side Bend: 3×10 (each side)

Calves

Pogo Jump: 3×30
Seated Calf Raise: 3×20

Wednesday: Back, Hamstrings

Back

Bent-Over Row: (Benchmark) as needed to get 50 reps
Dumbbell “Kroc” Row: 1 set to failure
Lat Pulldown: 5×10-12
Seated Row with triceps rope: 5×10-12

Hamstrings

Seated Band Leg Curl: 3 x 20
Stiff-Legged Snatch-Grip Deadlift: 5×10-12
Leg Curl: 5×10-12

Thursday: Shoulders, Triceps, Grip

Shoulders

Band Smith Machine Overhead Press: 5×10-12
Shrug: 3×20
Rear, Lateral and Front Raises (triset): 3×8
Cuban Press: 5×10-12

Triceps

Rolling Dumbbell Triceps Extension: 5×10
Lying Triceps Extension: 5×10-12
Band Pushdown: as needed to get 100 reps

Grip

Rack-Supported Wrist Roller 1 set to failure

Friday: Abs, Calves

Abs

Weighted Incline Sit-Up: 5×15
Rollout: 5×10
Incline-Board Medicine-Ball Russian Twist: 3×20

Calves

Pogo Jump: 3×30
Standing Calf Press: 3×20

Saturday: Quads

Quads

Squat: (Benchmark) as needed to get 50 reps
Barbell Lunge: 3×10-12
High-Box Squat: 5×15
Backward Sled Drag: 3×50 steps