LEG EXT- 1 SET TILL FAILURE START WITH A WEIGHT THAT U CAN DO FOR @ LEAST 12 REPS

STIFF LEGGED DEAD LIFTS 1 SET TILL FAILURE ALTERNATE WITH SQUATS

1SET BENT OVER ROWS & PULLUPS TO FAILURE

1SET OVER HEAD PRESS 6 REPS

1SET SHRUGS FAILURE

1SETBENCH PRESS FAILURE ALTERNATE WITH DUMBBELLS

1SET TRICEP ANYTHING FAILURE

1SET BARBELL CURLS VERY SLOW REPS TO FAILURE 

 

REPEAT EVERY 4 TO 5 DAYS