Monday: Chest (Pick 4)

Bench Press, 185lbs; 4 sets of 8
Dumbell Press, 70lbs 4 sets of 8
Incline Flys, 45lbs; 4 sets of 8
Incline Press Machine, 135lbs; 4 sets of 8
Pec Dec, 100lbs; 4 sets of 8

Tuesday: Legs (Pick 4-5)

Squats, 215lbs; 4 sets of 8
Leg Curls, 70lbs; 4 sets of 8
Leg Press, 405lbs; 4 sets of 8
Hack Squat, 245lbs; 4 sets of 8
Leg Extensions, 130lbs, 4 sets of 8
Dumbbell Lunges, 50lbs; 4 sets of 8

Wednesday: Bi's & Tri's (3 Bi & 3 Tri)

Standing EZ Curl, 85lbs; 4 sets of 8
Concentration Curl, 35lbs; 4 sets of 10
Incline Dumbbell Curl, 40lbs; 4 sets of 8
Standing Dumbbell Curls, 45lbs; 4 sets of 8

Dips, 45lb Plate; 4 sets of 8
Skull Crusher, 85lbs; 4 sets of 8
Rope Pushdown, 60lbs; 4 sets of 8
Dumbbell French Press, 80lbs; 4 sets of 8

Thursday: Back (Pick 4-5)

T-Bar Row, 70lbs; 4 sets of 8
Machine Rows, 160lbs; 4 sets of 8
Bent Over Rows, 135lbs; 4 sets of 8
Pullups, Bodyweight; work to 25 reps
One-Arm Dumbbell Row, 65lbs; 4 sets of 8
Straight Arm Pulldown, 120lbs' 4 sets of 8

Friday: Shoulders (Pick 4-5)

Upright Barbell Row, 80lbs, 4 sets of 8
Front Dumbell Raise, 30lbs; 4 sets of 8
Dumbbell Shoulder Press, 50lbs; 4 sets of 8
Dumbbell Lateral Raise, 25lbs; 4 sets to failure
Slight Incline Rear Delt Raise, 30lbs; 4 sets of 8

Saturday: Cardio (Pick 1)

Run On Treadmill; 20 minutes
Run On Track; 2 miles
Run On Eliptical; 20 minutes

Sunday: Cheat Day/Lazy Day

All days are followed with approx. 20 mins of cardio, whether it be running on the track at my gym, or running on the treadmill or eliptical. I throw abs and forearms in whichever days I feel like.