New programme

Chest/Back
Legs
Shoulders/Arms

Abs, Calves every other day (alternate)

2 on, 1 off, 1 on, 1 off.

Chest/Back:

Chest:
Incline DB: 4 x 8
Chest Dips: 3 x 10
Pec Dec: 3 x 12
Cable Crossovers: 3 x 20

Back:
Wide Chins: 10 total
Wide Grip Rows: 3 x 10
Behind Neck Pulldowns: 3 x 12
DB Bent Rows: 3 x 12

Legs:
Squats: 4 x 8
Deadlifts: 3 x 8
Walking Lunges: 5 sets
Leg Extensions: 3 x 20
Leg Curls: 3 x 20

Shoulders/Arms:

Shoulders:
DB Press: 3 x 8
Upright DB row: 3 x 10
Cable side raise: 3 x 12
DB bent raise: 3 x 12

Biceps/Triceps:
Cross body curl s/s Single DB 2 arm ext: 3 x 10
Concentration curl s/s Behind Neck Cable: 3 x 15

Abs:
3 tri-sets of: Hanging Leg Raise amap (as many as possible) / Cable twisting crunch 25
Tri set twists 50
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Calves:
Seated Toe Press on machine 3 x 25
Seated Calf raise 1 x 75