Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders, Traps, Abs & Calves
Day 5: Chest & Triceps
Day 6: Off
Day 7: Off
For each body part, shoot for 9 total sets, 8 to 10 reps per set. Performing fewer than 6 reps builds mostly strength, and performing more than 12 prevents you from using heavier weights. So the safe range is 8 to 10.
For the first exercise of each workout, do 1 warm-up set of 12 to 15 reps using a lighter weight. That helps get the body ready to work out while helping to prevent injuries. Don’t waste the time or energy warming up again on the following ones. Go straight to the heaviest weight possible! The muscle should already be warmed up.
Day 1 Working Sets
(sets x reps)
Barbell Bench Press 3 x 8-10
Incline Barbell Bench Press* 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10
Close-Grip Bench Presses 3 x 8-10
Lying Cambered Bar Extensions 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10
* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.
Day 2* Working Sets
(sets x reps)
Pulldowns or Wide-Grip Pull-Ups 3 x 8-10
Low Cable Rows 3 x 8-10
Dumbbell Rows or Bent-Over Barbell Rows 3 x 8-10
Standing Barbell Curls 3 x 8-10
Alternating Dumbbell Curls** 3 x 8-10
* Since Low Cable Rows, Dubbell Rows and Bent-Over Barbell Rows work a lot of the biceps, you don't need a lot of additional biceps work. In fact, doing too many sets for biceps after a good back workout could case your biceps to become overworked, which will prevent them from growing.
** Dumbbell Curls can be done either standing or seated. Alternate from week to week between the two.
Day 3 Working Sets
(sets x reps)
Leg Extensions 3 x 8-10
Squats 4 x 8-10
Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 8-10
Day 4 Working Sets
(sets x reps)
Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10
Seated Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15
In addition mix some Supersets, A superset differs from a normal set in two ways. First of all, a superset is performed with little to no rest between sets, whereas you may rest up to 90 seconds between two normal sets. Secondly, a superset incorporates two different exercises, whereas a normal set has only one exercise. By definition, a superset is a technique where you perform two exercises in a row with next to no rest in between. Supersets also allow you to increase the intensity of your workout by overloading a muscle so you gain gain muscle mass.
I prefer to alternate such as: 1 Set Flat bench, 1 Set Barbell Bench Press, 1 Set Flat bench, 1 Set Barbell Bench Press, 1 Set Flat bench, 1 Set Barbell Bench Press -END. Another is to alternate dips with cable push downs. You'll have great results and an immediate pump upon completing. If you haven' tried this before you feel like you starting all over again by the feel of the burn.
__________________  "Grab the bull by the horns the old addage goes.
nobody tells you where to go from there.
I see whats greatful in you.
Decisions have to be made.
The worse part is the hardest earned.
Back and forth the struggle consumes us all.
Trying to keep a level head.
In the most unsetteling of times.
Today I'll become the bull"
- Atreyu - Becoming the Bull | 
