Heavy Push Routine

Set-rep rest
1) Incline Dumbbell Bench Press 5x6 180-240
2) Barbell Flat Bench Press 5x6 180-240
3) Weighted Dips 3-4 x 8 150-180
4) Seated Pec Fly 3-4 x 8 120-150
5) Barbell Shoulder Press 5x6 150-180
6) Dumbbell Lateral Raise 3-4 x 8 120-150
7) Dumbbell Front Raise 3-4 x 8 120-150
8) Skull Crushers 4x6 120-150
9) Triceps Pushdown 4x8 120-150
Light Pull Routine
Set-rep rest
Palms-In Pulldown 4 x 12 90
Dumbbell Single-Arm Row 4 x 12 90
Wide Grip Lat Pulldown 4 x 12 75-90
Straight-Arm Pulldown 4 x 12 75-90
Dumbbell Shrug 4 x 12 75-90
Upright Row 4 x 12 75-90
Rear Delta Fly 4 x 12 90
Biceps Preacher Curl 4 x 12 90
Straight-Bar Arm Curl 4 x 12 90
Seated Alternating Dumbbell Curl 4 x 12 75-90
Heavy Legs Routine
Set-rep rest
Barbell Squat 5x6 180-240
Leg Press 4x8 180
Hack Squat 4x8 180
Leg Extension 4x8 120-150
Straight-Leg Deadlift 4x8 150-180
Leg Curl 4x8 120-150
Seated Heel Raise 5x8 150
Standing Heel Raise 5x8 150
Hanging Leg Raise 4 x 12 120
Decline Weighted Sit-Up 4 x 12 120
 Light Push Routine
Set-rep rest
Incline Barbell Bench Press 5 x 12 120
Dumbbell Flat Bench Press 5 x 12 120
Cable Crossover 4 x 12 90
Dumbbell Incline Fly 4 x 12 90
Dumbbell Military Press 5 x 12 90
Cable Front Raise 4 x 12 90
Cable Lateral Raise 4 x 12 90
Skull Crusher 4 x 12 90
Triceps Rope Pushdown 4 x 12 90
Heavy Pull Routine
Set-rep rest
Lat Pulldown 5x6 180-240
Seated Cable Low Row 5x6 180-240
Seated Cable Wide High Row 4x8 150-180
Chin Up Palms Facing In 4x8 150-180
Rear Delta Fly 4 x 10 120
Dumbbell Shrugs 4 x 10 120-150
Biceps Barbell Curl 5 x 10 120-150
Single-Arm Standing Cable Curl 4x8 120-150
Single Arm Biceps Preacher Curl 4x8 120-150
Light Legs Routine
Set-rep rest
Barbell Squat 5 x 12 90
Leg Press 5 x 12 90
Step Ups w/ Dumbbells 4 x 10 90
Smith Machine Lunge 4 x 12 90
Leg Extension 4 x 12 75
Single-Leg Standing Leg Curl 4 x 12 90
Leg Curl 4 x 12 75
Standing Heel Raise 4 x 12 90
Decline Sit Up 5 x 12 75
Rope Ab Crunch 5 x 12 75