I figured it would be nice to repost my workouts since they have changed since last time.

Day 1-Shoulders

Side Delt Raises 4×12,10,8,8(last set will have 2-3 rest pause reps)

DB or Machine Presses (alternate) 4×12,10,8,8

Front Raises 3×12,10,8

Cable side raises 7×12

Day 2-Legs

Quads

Leg Ext 4×12

Leg Presses 4×12

Smith Squats 4×12

Lunges 7×12

Hams

Seated curls 4×12

One legged curl 4×12

Stiff Legged deads 7×12

Day 3 Off

Day 4 Chest/Biceps

DB/Machine Incline Press 4×12, 10, 8, 8 (forced reps on last set)

DB Flyes 4×12

Pec Dec 3×12,10,8

Cable Flyes 7×12

21’s 3×21

Hammer Curls 4x 12,10,8,8

Concentration Curls 4×12,10,8,8

Spider Curls 7×12

Day 5 Back/Triceps

Wide grip pull ups 4×12

Underhand/Wide grip Pulldowns 4×12,10,8,8

T-Bar rows 4×12,10,8,8

One Arm Rows 4×12,10,8,8

High Pulls 7×12

Triceps

Pressdowns 4×12

One hand press down 4×12

Kickbacks 4×12

Close hand pressdowns 7×12