5 Day Chest & Shoulder Focus  Day 1 - Chest, Back, Triceps Day 2 - Shoulders, Biceps, Hamstrings Day 3 - (Quads) Day 4 - Chest, Back, Triceps Day 5 - Shoulders, Biceps, Hamstrings Day 6 - OFF Day 7 - OFF DAY 1 & 4                Sets  Reps Incline Bench Press       4 x 8-10       Bench Press               2 x 8-10 Flyes                     3 x 8-10 Dips                      3 x 10 Lat Pull down             3 x 8-10 Low Pulley Rows           3 x 8-10 tricep Extensions         3 x 10-12 Day 2 & 5                Sets  Reps Shoulder Press            4 x 8-10 Upright Row               3 x 8-10 Delt Raises (side)        3 x 10-12 Barbell Curls             3 x 10-12 Dumbell Curls             3 x 10-12 Stiff-Leg Dead Lifts      3 x 10-12 Leg curls                 2 x 12 Day 3                    Sets Reps Squats/Leg Press          4 x 8-10        hack Squat                4 x 8-10 Lunges                    3 x 10 Leg Extensions            4 x 10-12 Shrugs                    3 x 12