Workout breakdown:

A 3 day split full body workout with extra emphasis on upper body, but definately not ignoring lower body. All days include 5-10 min cardio on a punching bag, or skipping with a weighted skipping rope. All workouts are finished with 5-15 min cardio.

This is a body conditioning, bodyfat cutting, muscle definition reps setup but could easily by a mass building by perfroming less reps and using higher weight.

Day 1(modays and thursdays) Back, biceps, Legs

Day 2 (tuesdays and fridays) Chest, Shoulders, triceps

Day 3 (wensdays, sundays) abdominals

Day 4 (sundays)rest

Workout exercises:

Day 1 workout: back, legs, and biceps

BB deadlift 3 sets 10-12 reps
Full range of motion lat pull downs 5 sets 12-15 reps
BB or cable bent over row 3 sets 10-15 reps
BB or Db bicep curls 4 sets, 10,10,8,8 reps
cable concentration curl 3 sets 10-15 reps
cable or BB squat to calf raises 3 sets 8-12 reps
cable leg extension 3 sets 8-10 reps
standing hamstring curl 3-4 sets 6-12 reps
mountain climbers 3 sets 12-15 reps

Day 2 workout: chest, shoulder, and triceps
BB bench 4 sets of 8-12 reps
cable or DB peck flys 4 sets of 10-15 reps
cable or DB shoulder flys 3-4 sets of 10-12 reps
cable frontal raises 3 sets 8-10 reps
cable rear flys 8-12 reps
tricep pushdown 4-5 sets 12-15 reps
DB seated tricep press 3 sets 8-10 reps
overhead tricep extension 3 sets 10-15 reps
BB shrugs 4 sets 12-15 reps

Day 3 workout:
Cable standing crunches 4 sets 10-15 reps
Cable High to low chop 4 sets 10-15 reps
Plank 4 sets till failure
lying leg raises 4 sets till failure

Day 4: recovery