Adonis 5 day split

Adjust it as per your gym requirements. Better to alternate the exercise between machines, dumbbells, barbells, and cables.
Do the warm up properly and do 1 or 2 warm up sets then go 1 heavy sets that's it 
You better do it within an hour if you do only 1 or 2 sets 
And get proper rest between workouts and don't take too much rest between warm up set

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Bench Press (Barbell)

Cable Crossover

Seated Shoulder Press (Dumbbell)

Reverse Grip Tricep Pushdown

Push day 

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Rear Delt Fly (Cable)

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Wrist Curls

Wrist Extension (Dumbbell)

Pull day

Squat (Barbell)

Leg Extension

Hack Squat

Split Squat (Dumbbell)

Calf Raise (Leg Press)

Standing Calf Raise

Sissy Squat

Quads

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

French Press

Bicep Curl (Barbell)

Upper body 

Lying Leg Curl

Stiff Leg Deadlift

Leg Curl

Deadlift (Barbell)

Single Leg Calf Raise (Weighted)

Back and hamstring 

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