Leg days

squat (deep squating, ass to ankle) - 3x8
leg press (increase weight after every set) - 1x12, 1x10, 1x8
leg extension (left leg for 8 then right leg for 8 then both legs for 16) - 3sets
leg curl (same as leg extension)
calves (standing) - superset (toes point in with heel spread wide for 8, then toes point out while heels touch for 8, then both feet wide for 8, then both feet touch side by side for 8) - 3 sets
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Chest days

bench press - chart
lower stickin point (find a smith machine and set it so it's about 6 inch from ur chest and press it for 3x3 as much weight as you can throw up...remember to do one rep then let it drop and wait a second and then push it up again...push, drop, set, then push again...don't push, drop, push...
upper stickin point (same as lower except you put the bar up to where you would have 90 degrees at the elbow then press it 3x3 just like lower stickin)
barbell bent over rows- 3x8
cable chest press in- 1x50
dumbbell bent over rows (single arm, or course) - 3x8
dumbbell shrugs - 3x12
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bi/chest days

I spread chest days into three days so I can hit it a little harder

superflyes - 3x16 supersetted with decline dumbbell press 3x12
standing bis (use and ez-bar for this) - 2x8 outside grip, 2x8 inside grip
seated bis (preacher) - 2x8 outside grip, 2x8 inside grip
reverse curl (preacher, use a straight bar for this) - 3x8
50 reps of decline superflyes
seated straight bar bicep curl for 50reps
barbell shrugs - 3x12
dummbell shrugs - 3x12
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tri/chest days

incline dumbbell press- 4x10
skull crushers - 3x8
v-bar pressdown - 5x8
single arm cable reverse extensions - 3x8 per arm
underarm cable chest press in- 1x50
skull crushers - 1x50
forearm curls - drop set...3 x failure, no rest in between
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back/shoulder days

pull ups - 3x8
front pulldowns - 3x8
cable rows - 3x8
straight arm pulldown (superset) - outside and inside - 3x8 outside and inside
shoulder press (using smith machine, only going to top of head) -3x8
Bent Over Dumbbell Rear Delt Raises or Bent Over Low-Pulley Side Lateral - 3x8
front delt raises or cable front delt raises - 3x8
seated side raises - 3x8
shoulders: do all the exercise above for 50 except shoulder press
assisted pull - up for 50 and seated pull for 50
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