I'd be doing this either before or after work to assure decent post workout nutrition. Subway! Eat fresh!
Day 1- 1:
Chest, Triceps
Chest
Smith Flat Bench:
3 sets, 8 - 10 reps
DB Incline Press:
3 sets, 8 - 10 reps
DB Flyes:
3 sets, 8 - 10 reps
Cable Crossovers:
3 sets, 8 - 10 reps
Triceps
Rope Pushdowns:
3 sets, 8 - 10 reps
Skullcrushers:
3 sets, 8 - 10 reps
DB French Press:
3 sets, 8 - 10 reps
Core
Machine Crunches:
3 sets, 12 - 15 reps
Jet Pack Leg Raises:
3 sets, 15 - 20 reps
Day 2- 1:
Legs
Quads
Machine Squats:
4 sets, 8 - 10 reps
Leg Press:
4 sets, 8 - 10 reps
Leg Extensions:
4 sets, 8 - 10 reps
Hamstrings
Leg Curls:
5 sets, 8 - 10 reps
Calves
Seated Raises:
3 sets, 10 - 12 reps
Leg Press Raises:
3 sets, 10 - 12 reps
Standing Raises:
3 sets, 10 - 12 reps
Day 3- 1:
Back, Biceps
Back
Wide Grip Pulldowns:
4 sets, 8 - 10 reps
Seated Rows:
4 sets, 8 - 10 reps
DB Rows:
4 sets, 8 - 10 reps
Biceps
Wide Grip BB Curls:
3 sets, 8 - 10 reps
Hammer Curls:
3 sets, 8 - 10 reps
Close Grip BB Curls:
3 sets, 8 - 10 reps
Forearms
DB Wrist Curls:
3 sets, 8 - 10 reps
Reverse DB Curls:
3 sets, 8 - 10 reps
Day 4- 1:
Shoulders
Deltoids
Seated DB Press:
4 sets, 8 - 10 reps
Side Lateral Raises:
3 sets, 8 - 10 reps
Upright Rows:
3 sets, 8 - 10 reps
Rear Delt Machine:
3 sets, 8 - 10 reps
Traps
DB Shrugs:
3 sets, 8 - 10 reps
BB Shrugs:
3 sets, 8 - 10 reps
Core
Jet Pack Leg Raises:
3 sets, 15 - 20 reps
Floor Crunches:
3 sets, 15 - 20 reps
Machine Crunches:
3 sets, 12 - 15 reps
Back Extensions:
4 sets, 15 - 20 reps | 
