Day 1- Chest
4 sets of 6 reps- bench
4 sets of 10 reps- incline
2 sets of 10 reps- decline
4 sets of 15 reps- flies
3 sets of 10reps/10reps (superset)- tricep extensions/reverse grip tricep extensions
2 sets of 21s- curls
1 heavy set of 6- curls
3 sets of 12- shrugs
abbs

Day 2- Legs
4 sets of 10- squats
4 sets of 12- leg press
4 sets of 12- quad extensions
4 sets of 12- hamstring (retractions?)
4 sets of 15- calf press
abbs

Day 3- Back
4 sets of 10- Dumbell rows
4 sets of 12- universal station rows
4 sets of 12- machine rows
5 sets of 12- reverse flies
5 sets of 10- lat pulldowns
3 sets of 10- other lat exercise... (dont no name :'(}
4 sets of 20- back crunches (machine)
2 sets of 21s- curls
1 heavy set of 6- curls
3 sets of 12- shrugs
abbs

Day 4- Shoulder
4 sets of 10- front raises
4 sets of 10- shoulder press
4 sets of 10- side raises
4 sets of 10- machine side raises
4 sets of 10- universal rear delts
5 sets of 12- reverse flies
2 sets of 21s- curls
1 heavy set of 6- curls
3 sets of 12- shrugs
abbs