Day 1:Chest,abs,calves
Flat bench press, 4 sets 6-10 reps
Incline bench press, 3 sets 10 reps
Incline dumbbell press, 4 sets 6-10 reps
Flat/Incline fly's 2 sets of each, 10 reps
Iso lateral wide chest 4 sets 6-10 reps
Cable crossover 4 sets 12 reps
Hammer strength dips, 3 sets 10 reps
Ab crunches 3 sets 20 reps
Leg raise 3 sets, 12 reps
Leg lift 3 sets 10 reps
Machine crunch 3 sets 15 reps

Day 2:Quads,hamstrings,calves, cardio
Leg press 4 sets, 6-10 reps
Hack squat 4 sets 12 reps
Leg extension 3 sets 10 reps
Lying leg curl 4 sets 12 reps
Seated leg curl 4 sets 8 reps
Seated calf raise 2 sets 25 reps
Standing calf raise 2 sets 25 reps

Day 3:Back,forearms,traps
Wide lat pulldown, 4 sets 10 reps
Bent over barbell row 4 sets 8-10 reps
Dumbbell row 3 sets 10 reps
Seated row 4 sets 10 reps
Reverse grip lat pulldown 3 sets 10 reps
Hyperextensions 2 sets 15 to 20 reps
Reverse barbell curl 4 sets 8 reps
Reverse dumbbell curl 4 sets 8 reps

Day 4:Delts,traps,calves
Dumbbell press 4 sets 8 reps
Smith machine barbell press 4 sets 8-10 reps
Upright rows 4 sets 10 reps
Side laterals, 3 sets 10 reps
Front barbell Raise 3 sets 10 reps
Rear delt raise 3 sets 10 reps
Barbell shrug 4 sets 12 reps
Dumbbell shrug 4 sets 12 reps

Day 5:Triceps,biceps, calves
Close grip bench press 4 sets 8 reps
Tricep pushdown 4 sets 8 reps
Dumbbell exntension 4 sets 6-10 reps
Skullcrushers 3 sets 10 reps
Reverse pulldown 3 sets 10 reps
Rope Pulldown 3 sets 10 reps
Barbell curl 4 sets 8-10 reps
Dumbbell curl 4 sets 8-10 reps
Preacher curl 3 sets 10 reps
Seated dumbbell curl 3 sets 10 reps
Hammer curls 2 sets 8 reps

Some workouts change