gazh

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TUESDAY: SHOULDERS , TRAPS, DELTOIDS (last set to exhaustion))
TRAPS, SMITHS BENCH SHRUG 50kg 4 SETS 12, 10 8, E
TRAPS, UPRIGHT DUMBELL ROW 8kg last set @ 10kg 4 SETS 12, 10, 8, E
DELTS, UPRIGHT ffice:smarttags" />ARNOLD DUMBELL PRESS up weight! 4 SETS 10, 8, 8, E
F.DELTS, FROUNT DUMBELL RAISES'S up weight! 4 SETS 10, 8, 8, E
M.DELTS, ONE ARM SIDE DELT RAISE'S up weight! 4 SETS 10, 8, 8, E
FULL SHOULDER DIPS 4 SETS 23, 21, 18, E,
THURSDAY: LEGS (last set to exhaustion)
DUMBELL LUNGES 3 SETS 12,10,8
REAR DUMBELL LUNGES 3 SETS 12, 10, 8
QUADS DOUBLE LEG EXTENTION 4 SETS 12, 10, 8, E
DUMBELL STRAIGHT BACK DEAD LIFT 3 SETS 12, 10, E

SATURDAY. BACK, TRICEPS :( last set to exhaustion)

L.BACK, DEADLIFT’S warm up 1 set @ 20KG then 3 sets@ 40 kg SETS 15, 12, 10, 8.
M.BACK, BENT OVER DUMBELL ROW 20KG 4 SETS 12, 12 10, E
T.BACK lay down rows on bench (13 each kg) 3 sets 10, 8, 6, E
TRICEP'S, FLAT DUMBELL EXTENTIONS 6KG 4 SETS 12, 10, E
TRICEP'S SEATED OVERHEAD DUMBELL EXTENTIONS 6KG 3 SETS 12, 10, E
TRICEP'S LAYING DUMBELL PRESS TO CHIN. 10KG last set 12kg 3 SETS 12, 10, E
TRICEP'S, BENCH DIPS 3 SETS 18, 15,

SUNDAY: CHEST AND BICEP'S (last set to exhaustion) (WARM UP 15 PUSH UPS)
CHEST, INCLINE SMITHS BENCH 40KG (last set 45 kg) 4 SETS 10, 8, 6 E
CHEST, INCLINE DUMBELL FLYS 10KG (last set 12kg) 4 SETS 10, 8, 6, E,
CHEST, FLAT SMITHS BENCH 40KG then 45KG 4 SETS 10, 8, 6, E
CHEST, FLAT DUNBELL FLYS 10KG LAST SET 12KG 3 SETS 10, 8, 6, E
BICEP'S, CONCERNTRATION CURL’S 10KG then 12KG 4 SETS 12, 10, 8, E
BICEP'S, STANDING DUMBELL CURL'S 10KG then 12KG 4 SETS 12, 10, 8, E
BICEP'S, PREACHER CURL 8KG then 10KG 4 SETS 10, 8, 8, E
BICEP', HAMMER CURLS 10KG then 12kg 4 SETS 12, 10, 8, E

Big_Dan

Too be onest mate thats wayyy too much ,
you would overload your body !!

Mon-
back -
deadlifts
wide lat pull downs
single arm dumbell rows
--
preacher curls
seated dumbell curls

Wed-
chest-
Flat bench barbell
incline d/b press
Dips
--
skull crushers
tricep push downs

fri-
legs-
squats
leg press
leg extensions
straight leg dead lifts
seated and standing calf raises

Sat-
shoulders-
seated d/b press
d/b side laterals
d/b front raises
shrugs

simple as mate !!

everything trained equally !!

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gazh

Ok mate will take a few of these off which one's would you suggest i take off as some of those you suggested i can't do as doing training at home with half smiths bench and free weights etc. Always worry that not doing enough as only working each muscle group once a week.