Monday: Chest and Shoulders

Warm Up: Chest Press machine 2 sets 15-25 reps
Chest Press Machine 3 sets 10 reps
Flat or Incline DB Presses 3 sets 10 reps
Pec Deck or Flyes 3 sets 10 reps
Shoulder Presses 4 sets 10 reps
Lateral Raises 4 sets 10 reps
Upright Rows 3 sets 10 reps
Rear Delt Machine 3 sets 10 reps

Tuesday: OFF

Wednesday: Back and Hamstrings

Pull-ups As many as possible
Lat Pull downs 4 sets 10 reps
Deadlifts 3-4 sets 8-10 reps
Row (DB or Barbell) 3 sets 10 reps
Straight Arm Pull downs 3 sets 10 reps
Hamstring Curls 3 sets 10 reps
Stiff Leg Deadlifts 3 sets 10 reps

Thursday: OFF

Friday: Arms

DB bicep curls 2 warm up sets 15 reps
DB bicep curls 3 sets 10 reps
EZ Bar curls 3 sets 10 reps
Cable curls 3 sets 10 reps
Over head DB Press 3 sets 10 reps
Head crushers 3 sets 10 reps
Cable push down 3 sets 10 reps
(sometimes I superset a bicep exercise with a triceps exercise)

Saturday: Legs 

Leg extensions 5 sets 10-15 reps
Squats 3 sets 15 reps
Press or Hacks 3 sets 10 reps
Leg Curls 3 sets 10 reps
Walking Lunges 3 sets 10 reps
Calf Raises 2 rounds
reps are 15, 15, 8, 8, 8 with 10 second rest between then immediately 50 bodyweight lifts= 1 "round"
(15 reps, rest 10 seconds, 15 reps rest 10 seconds, 8 reps, rest 10 seconds, etc.)

(most exercises are giant sets for legs)

Sunday: OFF

 

Best Lifts
Rack Pulls 315lb for 10 reps
Squats 315lb for 10 reps
Bench 225lb for 3
DB bicep curls 50lb for 6 reps
DB shoulder presses 60lb for 6 reps
DB flat bench 80lb for 6 reps
DB one arm bent over rows 120lb for 10
-------------