Sun - OFF (Rest and spend time with the family after working hard all week)

MON - Chest/Shoulders/Triceps, calves:
Incline chest press - 4 @ 15
DB Pullover - 4 @ max
Flat bench press - 5 @ max
Cable Crossover (standing multi angle) - 4 @15
Seated shoulder press - 4 @ max
bent over lat rais w/ standing palms forward raise - 4 @ max
front raise - 4 @ 12
upright row - 4 @ 12
shrugs - 4 @ 12 (HEAVY)
tri press w/ rev tri press - 4 @ 10x10
Cable kickbacks - 4 @15
weighted dips - 4 @ max

TUES - Legs, abs, lower back :
Leg ext (toes up, toes out) - 4 @ 10x10
hack squats (3 sec hold on every 3rd rep)- 4 @ 12
single leg press - 4 @ 10
leg curls - 4 @ 12

WEDS - Back, Biceps, calves:
multi grip pull ups : 4 @ max
lat pull - (3 sec hold on every 3rd rep)- 4 @ 12
seated row (3 sec hold on every 3rd rep)- 4 @ 12
standing str8 arm pulldown - 4 @ 12
run the rack - 35 lbs x 10 reps then pyramid up in 5 lbs increments 40-60lbs x 5 reps and back down to 35 lbs x 10 reps
standing barbell curl (close, reg, then wide grip) - 4 @ 10
preacher rope cable curl - 4 @ 12
preacher DB hammer curl - 4 @ 12

THURS - Chest, Shoulders, Triceps, abs:
Smith Machine incline press - 4 @ 12
swiss ball cable curl (multi angle) 4 @ 15
hammer strength static hold & press - 4 @ max
seated shoulder press 4 @ 15
front raise - 4 @ 15
side cable raise - 4 @ 15
Lee Haney (shrug) - 4 @ 15
decline push up (swiss ball) w/ tri cable press (swiss ball) - 4 @ 15
tri cable kickback - 4 @ 15

FRI - Legs, Calves:
leg extension -
walking lunges -
DB stiff legged deadlifts (w/ plates under the feet)- 4 @12
superset with DB leg curls - 4 @ 15
leg extensions (dropsets) - 4 @ max

SAT - Cardio Only

I do cardio for 30-45 minutes 5 days a week now because I am behind on my goal. We'll see if it works. The workouts are going to get me shredded and hard as long as the cardio & diet do their job.