Slight change to workout (week 4)

Day 1 - Chest and Back

Bench press: 4x 10-4

Wide-grip chins: 4x 10-4

Incline bench press: 3 x 10-4

Barbell rows: 3x 10-4

Dumbbell flyes: 3x 12-6

One-arm dumbbell rows: 3x 12-4

Day 2 - Shoulders and Arms

Seated barbell shoulder press: 3x 12-4
Standing side raises: 3x 12-6
Rear lateral raises: 3x 12-6

Seated dumbbell curls: 3x 12-6
Lying dumbbell triceps extensions: 3x 12-6

Seated alternating hammer curls: 3x 12-6
Overhead triceps extensions (one dumbbell: 3x 12-6

Day 3 - Legs
Squats: 3x 12-4
Romanian deadlifts: 3x 12-4
Front squats: 3x 12-4
Lying leg curls: 3x 12-4
Dumbbell calf raises: 5x 15-6

On Any Rest Day - Abs

Hanging knee raises: 3x as many as possible
Weighted crunches: 3x 25-10
Oblique crunches: 3x as many as possible
Plank:x1 (long as possible)

Notes:
1. All exercises will be performed using straight sets
2. Biceps/triceps will be paired as supersets
3. Abs will be worked as one giant set on any off day
4. Cardio 2 - 3 days per week on any day