db press 2x6-9reps[done to failure]
one-arm side lateral2x6-9reps[3weight drops]

lying-extensions 2x6-9reps[done to failure than pump out with cgbp]

preacher curl 2x6-9reps [3weight drops]

overhand curl 2x6-9reps [3weight drops]

tuesday
lowerbody

squats-5-4-3-2-1-1
stiff leg deadlift 5sets x10reps
calf raise 3x20reps

friday
lowerbody
deadlifts 5-4-3-2-1-1
squats 5sets x10reps
calf raises 3x20reps

this workout gives me awesome growth burn and my muscles feel like they are pumped up like balloons.