^new supplements but this is what i am up to:

monday: chest

incline press, 6 x 6

flat bench, 10 x 10

dbell pullovers, 3 x 15

flyes, 3 x 15

tuesday: legs

squat, 6 x 6

leg press, 10 x 10

leg curl, 3 x 15

gluteham raises, 3 x 15

donkey raises, 3 x 15

wednesday: back

deads, 6 x 6

weighted chins, 10 x 10

seated row, 3 x 15

t-bar, 3 x 15

thursday: delts

mil press, 6 x 6

javelin press, 10 x 10

lat raise, 3 x 15

front raise, 3 x 15

shrugs, 10 x 10

face pulls, 3 x 15

friday: arms

bbell curl, 6 x 6

close-grip bench, 6 x 6

half press, 10 x 10

dbell curls, 10 x 10

hammer curls, 3 x 15

rope press, 3 x 15

saturday:

bodyweight circuit, basketball and swimming

core 3x week: rope rotations, 3 x 15

hanging leg raise, 3 x 15

rev crunch, 10 x 15

turkish getup, 3 x 15

steady state cardio: 4 x :30

sunday: rest