Monday: Delts, traps, triceps and abs

Delts
Dumbell side laterals - 3 sets of 12 reps
Dumbell press - 3 sets of 8 to 12 reps
Side lateral cable or machine - 3 sets of 8 to 12 reps
Front raise with the Olympic bar - 2 sets of 10 reps
Bent over laterals with dumbbells - 3 sets of 10 reps

Triceps
Cable extension - 4 sets of 15 reps
One arm rope extensions - 3 sets of 15 reps
Close grip bench press - 3 sets of 8 reps
French press - 3 sets of 8 reps super set with dumbell kickbacks - 3 sets of 12 reps
Dips - 3 sets of 15 reps

Traps
Shrugs machine/dumbell/or bar - 4 sets of 12 reps

Abs
Crunch sit up - 3 sets of 20 reps
Rope crunch - 3 sets of 20 reps
Hanging leg raise -3 sets of 12 reps
Leg lift - 3 sets of 10 reps

Tuesday: Back

Back
Pulldowns (wide, front grip) - 3 sets of 10 reps
1 arm hammer or 1 arm dumbell row - 3 sets of 10 reps
Bent barbell rows - 4 sets of 10 reps
Deadlifts - 3 sets of 12 reps
T bar row close grip - 3 sets of 10 reps
Behind neck pull downs - 3 sets of 10 reps
Close or wide grip seated rows - 3 sets of 10 reps
Hyperextensions - 3 sets of 10 reps

Wednesday: OFF

Thursday: Chest, biceps, forearms and abs

Chest
Incline bar press - 5 sets 10 to 12 reps
Flat dumbell press - 3 sets of 8 to 10 reps
Incline dumbell fly’s - 3 sets of 10 reps
Cable cross - 3 sets of 12 reps
Decline hammer press or decline bench press - 3 sets of 8 reps

Biceps
Straight bar curl - 5 sets of 15 reps
1 arm dumbell curl - 3 sets of 12 reps
Preacher 1 arm curl - 3 sets of 10 reps
Hammer dumbell curl - 2 sets of 12 to 15 reps

Forearms
Reverse curls - 6 sets of 15 reps

Abs
Same as Monday

Friday: Quads
Leg extensions (warm-ups) - 3 sets 20 reps
Leg press - 4 sets of 12 reps
Squats (front or rear) 4 sets of 6 to 10 reps
Lunges (bar or dumbell) - 3 sets of 8 steps per leg
Leg extensions (heavy) 3 to 4 sets of10 reps

Saturday: Hamstrings, calves and abs

Hamstrings
Lying leg curl - 6 sets 12 reps
Stiff barbell leg - 3 sets of 10 reps
One legged hamstring curl - 3 sets of 12 reps
Leg press (feet high and wide) - 3 sets 12 reps

Calves
Standing calf raise - 4 sets. 10 reps
Donkey calf raise - 2 sets 10 reps
Seated raise calf - 3 sets 10 reps

Abs
Same as Monday

Sunday: OFF