These are the only days I have free to workout, you take the #1 days for week 1, and the #2 days for week 2, or you can mix them up as you please I guess. My goals are to get a balanced, muscular body, and NOT dislocate my shoulder in the process (someone recommended me to train my exterior rotator cuff) The reason its two weeks long is so the muscles wont adapt as easily to training btw. here goes:
------------------------------------- Monday 1 ------------------------------------
Legs, Shoulders
1. Warmup: Jog 5min, Full Body Stretch,
2. Legs A: 90sec between sets
- Hamstring Curl: 3x10-12
- Squat Press (warm-up for both legs & shoulders): 2x15
- Squats: 3x10-12
- Leg Press: 3x10-12
3. Shoulders A: 90sec between sets
- Military Press: 3x8-10
- Lateral Raise: 3x8-10
- Dumbbell Shoulder Press: 3x8-10
4. Cool down: Full Body Stretch
------------------------------------- Monday 2 ------------------------------------
Legs, Shoulders
1. Warmup: Jog 5min, Full Body Stretch,
2. Legs B: 90sec between sets
- Hamstring Curl: 3x10-12
- Squat Press (warm-up for both legs & shoulders): 2x15
- Squats: 3x10-12
- Leg Press: 3x10-12
3. Shoulders B: 90sec between sets
- Dumbbell Front Raise: 3x8-10
- Lateral Raise: 3x8-10
- Upright Dumbbell Row: 3x8-10
4. Cool down: Full Body Stretch
------------------------------------- Wednesday 1 ------------------------------------
Back, Biceps
1. Warmup: Jog 5min, Full Body Stretch,
2. Back A: 90sec between sets
- Pull-ups: 3xUntil Failure
- Lat Pull Down: 3x8-10
- Shrugs: 3x8-10
- Seated Rows: 3x8-10 *Drop Set
3. Biceps A: 90sec between sets
- Alternate Curl (Fast Reps, Low Weight): 1xUntil Failure
- Preacher Curl: 3x8-10
- Seated Concentrated Curls: 3x8-10
- Preacher Curl: 3x8-10 (Palms Down, Slow Reps)
- Alternate Curl: 3x8-10 *Drop Set
5. Cool down: Full Body Stretch
------------------------------------- Wednesday 2 ------------------------------------
Back, Biceps
1. Warmup: Jog 5min, Full Body Stretch,
2. Back B: 90sec between sets
- Upright Barbell Rows: 3x8-10
- Lat Pull Down: 3x8-10
- Dead Lifts: 3x8-10
- T-Bar Rows: 3x8-10 *Drop Set
3. Biceps B: 90sec between sets
- Alternate Curl (Fast Reps, Low Weight): 1xUntil Failure
- Preacher Curl: 3x8-10
- Seated Concentrated Curls: 3x8-10
- Preacher Curl: 3x8-10 (Palms Down, Slow Reps)
- Alternate Curls: 3x8-10 *Drop Set
4. Cool down: Full Body Stretch
------------------------------------- Friday 1 ------------------------------------
Chest, Triceps
1. Warmup: Jog 5min, Full Body Stretch,
2. Chest A: 90sec between sets
- Wide-grip Dip (wide-grip pushups until failure between sets): 3xUntil Failure
- Flat Bench: 3x8-10 (5 bench throws before each set)
- Decline Bench: 3x8-10
3. Triceps A: 90sec between sets
- Close-grip Dip (Close-grip pushups until failure between sets): 3xUntil Failure
- Close-grip Bench: 3x8-10
- Bench Dips: 3x8-10 (Weight Plates on Lap)
- Cable Tricep Pushdown: 3x8-10 *Dropset
4. Cool down: Full Body Stretch
------------------------------------- Friday 2 ------------------------------------
Chest, Triceps
1. Warmup: Jog 5min, Full Body Stretch,
2. Chest B: 90sec between sets
- Dumbbell Pullovers: 3x8-10
- Flat Bench: 3x8-10 (5 bench throws before each set)
- Incline Bench: 3x8-10
3. Triceps B: 90sec between sets
- Close-grip Dip (Close-grip pushups until failure between sets): 3xUntil Failure
- Skull Crusher: 3x8-10
- Bench Dips: 3x8-10 (Weight Plates on Lap)
- Close-grip Bench: 3x8-10 *Drop set
4. Cool down: Full Body Stretch
------------------------------------- Saturday 1 ------------------------------------
HIIT, Mobility Drills, Rotator Cuffs, Abdominals
1. Warmup: Jog 5min, Full Body Stretch,
2. Rotator Cuff: 90sec between sets
- External Rotator on Knee: 2x5
- Propped External Rotator: 2x5
- Side-Lying External Rotator: 2x5
3. Abdominals A: 60sec between sets
- Abs Machine: 3x20
- Trunk Twist (Cable): 1x20
- Alternate Sit-up & Knee Lift: 2xUntil Failure
4.
HIIT Interval Sprinting: 10min
3. Cool down: Full Body Stretch
------------------------------------- Saturday 2 ------------------------------------
HIIT, Mobility Drills, Rotator Cuffs, Abdominals
1. Warmup: Jog 5min, Full Body Stretch,
2. Rotator Cuff: 90sec between sets
- Side-Lying External Rotator: 2x5
- Propped External Rotator: 2x5
- External Rotator on Knee: 2x5
3. Abdominals B: 60sec between sets
- Abs Machine: 3x20
- Knees to Chest (Frame) 1xUntil Failure
- Alternate Sit-up & Knee Lift: 2xUntil Failure
4.
HIIT Interval Sprinting: 10min
3. Cool down: Full Body Stretch
Mobility workouts will be taken from this btw:
TESTOSTERONE NATION - The Essential 8 Mobility Drills 
Linear Mode
