Overall routine.

Best to do is Monday, Tuesday, Wednesday, REST, Friday Saturday REST, OR Monday-Friday, extra cardio and mobility/flexibility work on Saturday. Do what you can for best regeneration.
 
I put 5 sets of cossack squat, but by that I mean some exercises that will improve your range of motion, flexibility, or some rehabilitation.

You can do abs or forearms too.

Best to do one day rest at thursday and sunday. By cossack squat I mean some rom, mobility exercises.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Squat (Barbell)

T-Bar Row

Seated Calf Raise

Cardio

Romanian Deadlift (Barbell)

Dumbbell Row

Leg Extension

Leg Curl

Rear Delt Fly (Machine)

Bench Press (Barbell)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Overhead Press (Machine)

Bicep Curl (EZ Bar)

Tricep Extension (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Wrist Curls

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Overhead Press (Barbell)

Push Up

Lat Pulldown (Neutral Grip)

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