If I mention to perform partials to failure, you should perform as many full reps as you can. When you can no longer perform a full rep, perform several partials reps to failure. I also perform ab movements 2-3 times per week, but not on any dedicated days. Typically this consists of hanging leg raises, decline situps, planks, and stomach vacuums. These can vary, but I do recommend you include some core work throughout your week.
I also tend to do some cardio a few times a week. This may be running, swimming, or cycling. I do recommend doing some cardio training every week.
Upper Day: Chest Focus
Movements are paired together as supersets
Incline Chest Press – 4 x 5-8
Pullup – 4 x 8-10
Low Row – 4 x 6-10
Cable Chest Press – 4 x 8-12
Chest Dip – 2 x 8-12
Dumbbell Lateral Raises – 4 x 8-12 (Last set includes partial reps to failure)
Cable Rope Hammer Curl 3 x 8-12
Cable Tricep Pushdown – 3 x 8-12
Lower Day: Quad Focus
Movements are paired together as supersets
Hack Squat – 5 x 6-10 (The 5th set should be an immediate dropset of lengthened partials)
Romanian Deadlifts – 4 x 8-10
Close Stance Dumbbell Lunge – 2 x 8-10 (The knee of your back leg should come in line with your heel. Also, elevate the front heel)
Leg Extension – 3 x 10-12 (Perform Partials to failure on the last set)
Standing Calf Raises – 3 x 10-12
Typical I do a rest day after those first two
Upper Day: Back Focus
Movements are paired together as supersets
Dumbbell Incline Bench Press – 4 x 8-12
Chest Supported Row – 4 x 8-12
Smith Machine Bench Press – 3 x 8-12 (The last set is an immediate dropset with partials – near failure… don’t get stuck)
Lat Pulldown – 3 x 8-12
Straight Arm Lat Pulldown – 4 x 8-12
Machine Shoulder Press – 4 x 8-12
Machine Preacher Curl – 3 x 8-12
Machine Tricep Extension – 3 x 8-12
Lower Day: Hamstring Focus
Movements are paired together as supersets
Barbell Deadlift – 5 x 5-8
Single Leg Leg Press – 3 x 8-10
Calf Press on Leg Press Machine – 3 x 10-12
Lying Leg Curl – 3 x 8-12 (Perform partials to failure on the last set)
Shoulders and Arms (Bonus Day)
This is an extra day that I perform to work on my weak spots. Feel free to skip this day if you feel like you could use the extra recovery time
Dumbbell Shoulder Press – 4 x 6-8
Dumbbell Upright Row – 3 x 8-10
Dumbbell Alternating Curl – 3 x 8-12
Overhead Tricep Extension – 3 x 8-12
Cable Rope Face Pull – 3 x 8-12
Cable Behind the Back Curl – 3 x 8-12
Cable Tricep Kickback – 3 x 8-12
Rest Day