Heavy weights 2-3 reps to failure a couple of times. If you can do 10 reps then weight is too light.

Day 1 – Legs & Core

Leg extensions

Squats

Lunges

Hack squat

Deadlift

Day 2 – Chest & Triceps

Flat bench press

Decline bench press

Incline dumbbell press

Low cable cross

Lying tricep extension

Rope pushdowns

Dumbbell overhead extension

Day 3 – Back & Biceps

Barbell rows

Wide grip pull-ups

Seated cable rows

Straight arm pulldown

Barbell curls

Incline dumbbell curls

Rope hammer curls

Day 4 – Shoulders, Calves & Traps

Close grip dumbbell shoulder press

Smith machine upright rows

Dumbbell lateral raise

Bent-over dumbbell raises

Standing calf raises

Seated calf raises

Dumbbell shrugs