I will type up 1 day to give you an idea... I did 6 days a week full body changing exercises each day...
All 5x10 except leg press and situps
Bench @ 185
DB Row @ 70
squats @ 200
lat pulldown @ 150 lbs
leg press 2x25 at highest setting
EZ Bar curls @ 85
skull crushers @ 85
front plate raise @ 50
decline situps with a 10lb plate 4x25
Mine, just a sample:
Seated DB Sh Press
70 x6 x7
65 2x8
Seated Banded DB Sh Press
45 x10 x8 x10
DB Lateral Raises
40 x12
45 2x12
50 x12
Seated DB Bent Over Rear Delt Flies
45 2x14
50 2x12
DB Shrugs
100 3x10
BB Shrugs from Front
205 3x10
BB Shrugs behind back
185 3x10
Glute Ham Raises
3x20
BB Squats
Bar x20
135 x20
225 + 40 lbs of chains x10 3x8
Standing Calf Raises with 60 lbs db’s on shoulders
2x20
That’s just my shoulders/traps/legs day.
Here’s a sample deadlifts/legs/abs+obliques day
Deadlifts
135 x12
135 + 50 lbs band resistance x12
225 + 50 lbs band resistance x12
275 + 50 lbs band resistance 3x6
Leg Press
450 x20
540 x20
770 x16
Seated Leg Curls
165 2x12
185 x11
Leg Extensions
160 2x20
Seated Calf Raises
160 2x20
Cable Woodchoppers
170 3x14
Hanging Leg Raises
3x20
DB Side Bends
95 3x14
Kneeling Cable Crunches
197.5 3x20
My deadlifts/legs/obliques+abs day follows my HIIT day. 5 days lift, 1 day HIIT conditioning + forearms work.
Just for fun, this is what a chest and tri day looks like for me (higher rep day, I have a higher weight push/pull day) :
DB Flat bench
90 2x8
85 2x8
DB Incline Bench
75 2x9 2x8
BB Flat Bench
Forgot what I did on these this week, but it was 4 sets 8-10 reps
BB Incline
Forgot what I did on these this week as well, 4 sets 8-12
Incline DB Flies
45 2x12
50 2x10
Cable Tri Pushdowns
195 x8
185 x8
175 x8
Dips
3x8
Machine OH Tri Extensions
80 x40
The shoulder press sample I think was from two weeks ago or something. Don't know when the deadlifts sample was from (took that from a random page on my log), etc.