Day 1 : Legs (Rest dependent on exercise but 60-90 seconds between normal sets)
Leg Extension 3 triple drop sets x 30-40 reps
Smith Machine Squats 2 sets x 20-30
Lunges 2 sets x 40 reps each leg
Leg Press 2 double drop sets 20-25
Lying Leg Press 3 sets 20-25 drop set
Smith Machine Stiff Leg Deadlift 2 sets 20-25
Day 2: Chest/Tricpes
Smith Machine Incline Press 3 triple drop sets x 15
Cable Crossover 3 triple drop sets x 15-20 reps
Flat machine Press 3 sets 15-20 reps
Tricep Pressdown 3 triple drop sets x 15-20
Tricep Kickback 3 triple drop sets x 15-20
Rope Overhead Tricep Extension 3 sets x 20-25
Day 3: Rest Day
Day 4: Back/Biceps
Low Row Hammer Strength Machine 2 triple drop sets x 15-20
Wide Grip Lat Pulldown 2 triple drop sets x 15-20
Cable Row 3 sets x 20-25
Cable Pullover 3 triple drop sets x 15-20
Dumbbell Curl 3 x 20-25
Preacher Curl 2 triple drop sets x 20-25
Day 5: Shoulder/Calves
Side Lateral Raise 2 triple drop sets x 15-20
Machine Shoulder Press 3 x 15-20
Front Raise 2 triple drop sets x 15-20
Reverse Pec Dec 2 triple drop sets x 15-20
Seated Calf Raise 2 drop sets x 20-25
Standing Calf 2 triple drop sets x 20-25