Goal : Mass and Definition

First Day - Pectorals - Biceps

Incline Dumbell Chest Press 5*8
Bench Press 4*8
Dumbell Flies 3*10
Decline Bench Press 3*10

Alternate Dumbell Curl or Barbell Curl 5*8
Scot Dumbell Curl 5*7

Second Day - Deltoids - Triceps

Military Press 6*8
Shoulder Press 5*8
Dumbell Lateral 4*8

Forehead Triceps Press 5*8
Push Down 4*8
Close Grip Bench Press 3*8

Third Day - Lats - Traps - Legs

Pulldown 5*8
Dumbell Rowing 4*7
Rowing 3*8
Dumbell Pullover 3*10

Leg Curl 4*10
Leg Extension 4*10
Leg Press 5*12
Calf Raises Or Rotary Calf 5*15

Made in Mondey, Tuesday, Thursday and Friday

In Friday workout i go back to first day but abdominals and forearm added.

So this one Running the

Pectorals
Deltoids
Biceps
Triceps
Latissimus Dorsi
Traps
Quadriceps
Hamstrings
Calves
Forearm
Abdominals.

Overtraining is overtraining.
Especially, too much over, is gameover!!! :)