Chest and Back
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(Incline Dumbell 4 sets 12,10,8,8)
Superset with Pullups Closegrip 4 sets 10

(Barbell Bench 4 sets 12,10,10,8)
Superset with Pullups Widegrip 4 sets 8-10

Cable Crossovers bottom up 3 sets 10

Upright Rows 3 sets 12

Pec Deck 3 sets 10

Seated Rows 3 sets 10

Pushups to Failure or Dips deep

Shoulders Bis/Tris
----------------------
Military Press 12,10,10,8
Superset with Lat raises 4x10

Cable Front raises 3x10
Superset with Dumbell Shrugs 4x10
Around the worlds *

Reverse Pec Deck 3x10

Bis Tris all Supersets

1.Preacher curls 3 sets of 21's outter, inner, close
Tricep Pushdown 3x10
2.Dumbell hammer curl 3 sets 12-15
Tricep Rope overhead pushdown
3.Concentration Curls 3 sets 10
Cable Kickbacks 3 sets 10

Legs
Reg Squats 4 sets 12,10,10,8
Hack Squats 3 sets 10
Leg Press 3 sets 15
Machines 3 sets 10