Olympus Ascension

It's a combo between the upper lower with a push-pull feel! 

The workout routine is based on this:

Day 1: Legs quad dominant
Day 2: Chest and triceps
Day 3: Back and biceps 
Day 4: REST
Day 5: Shoulders and chest
Day 6: Hamstrings and back
Day 7: Arms 
Day 8: REST

The first muscle mentioned in order is the focus for the day with the other as a secondary!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hack Squat

Leg Extension

Leg Press

Seated Calf Raise

legs quad dominant

Incline Bench Press (Barbell)

Chest Fly (Machine)

Dip (Weighted)

Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

Chest tricep

Lat Pulldown

T-Bar Row

Seated Row (Cable)

Shrug (Dumbbell)

Bicep Curl (Barbell)

back & biceps 

Overhead Press (Barbell)

One Arm Lateral Raise (Cable)

Lateral Raise (Machine)

Incline Bench Press (Dumbbell)

Push Up

Shoulder & Chest

Leg Curl

Lying Leg Curl

Sumo Deadlift (Barbell)

Chest Supported Row (Machine)

Back Extension

Hamstrings & back

V-Handle Tricep Pushdown (Cable)

Bench Press (Close Grip)

Bicep Curl (Dumbbell)

Hammer Curl

Preacher Curl (Barbell)

Reverse Wrist Curl (Dumbbell)

ARMS

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