Day1:
 
A1:Deadlift 2-3S Ecc
Sets:4 Reps:46(8)
Weight: (2min Rest)
       
A2:Deadlift Deficit 2s Hold at      
      Bottom  
      Sets:4 Reps:3-5 Weight:10lbs
      (3-5min Rest)
 

B1: Leg Press 2-3s Ecc  Sets:5 Reps:15-20 Weight:135lbs (2min Rest)

B2:KB Split Lunge 2s Ecc Sets:4 Reps:8-10(12) Weight:26lbs
           
 
C1: EZ Bar Bicep Curls 2s Ecc  Sets:4 Reps:12-15 Weight:45lbs 1min Rest
 
 
Day2:
 
 A1:Barbell Bench Press 2s Hold
     At the Bottom
     Sets:5 Reps:6-8 
     Weight:
     (3-5min Rest)
 
A2:Dumbbell Bench Press 2-3s
      Ecc
      Sets:4 Reps:8-12
      Weight:65/15lbs (90s Rest)
 
A2:Dumbbell Lateral Raises Sets:4 Reps:12-15(20) Weight:8-10lbs

 
B1:Dumbbell Y Raises Sets:4 Reps:10-12(15) Weight:12-15lbs
B2:Machine Rear Delt Flys Sets:4 Reps:15-20 Weights:25-35lbs
 
B2:Tricep Push Downs: Sets:4 Reps:12-15(20) Weight:30-40bs (2min Rest)

B3: Plank Hold
       Sets:4 Time:Till Failure    
       Weight:
 
 
Day3:
 
A1:Lat Pulldowns 2-3s Ecc 
Sets:5 Reps:10-12(20)  Weight:65-70lbs (90s Rest)
 
A2:Underhand Bent Over Barbell Rows (Wear a Belt)
Sets:4 Reps:8-10  Weight:65-85lbs (90s Rest)
 
B1:Dumbbell Bench Row
Sets:4 Reps:12-15(20) Weight:20lbs
 
B1:Seated Row (Hinge Slightly Forward)Sets:4 Reps:10-12(15) Weight:60lbs

B2:Dumbbell Delt Flys Sets:4 Reps:15-20 Weights:25-35lbs
 
D1:Cable Bicep Curls: Sets:4 Reps:12-15(20) Weight:20-30bs (60s Rest
 
 
Day4:
 
A1:Banded Pull-ups 2-3s Ecc
      Sets:4 Reps:4-6(8)
      Weight:BDY
 
Treadmill 20 min
 
Stair Climbers 40 min
 
A1: Barbell Squat  2-3s Ecc
      Sets:4 Reps:6-8 Weight:75-85lbs
 
B2: Sissy Squat   2-3s Ecc
      Sets:4 Reps:10-12 Weight:35-40lbs
 
C1: KB Sumo Squat 2-3s Ecc
      Sets:5 Reps:6-8 Weight:65
 
D1: Seated Rows 2-3s Concentric
      Sets:5 Reps:6-8 Weight:
 
D2: Machine Bicep Curls
      Sets:5 Reps:6-8 Weight:
 
D2: Plank Holds
      Sets:5 Time:1min Weight:BDY