Monday - Back and Biceps Deadlifts: 3 × 6
Pullups: 3 sets to failure
T-Bar Rows: 3 × 10 (2 second pause in the contracted position)
Lat Pulldowns: 3 × 10
Cable Rows: 3 × 12
DB Shrugs: 3 × 12 (with a 3 second squeeze at top)
Barbell Curls: 3 × 8
Incline Curls: 3 × 8
Reverse Curls: 3 × 10-12
Do some Light lower back exercises like Hyper-extensions or Hip Thrust/Glute Raises. Before Deadlifts. Just enough to loosen/warm up. You don't want to wear your lower back out. Just warm it up. Tuesday - Chest and Triceps Incline Dumbbell Press: 3 × 6-8
Flat Dumbbell Press: 3 × 6-8
Incline Dumbbell Fly 3 × 8
Weighted Dips: 3 × 8
EZ Curl Skull Crushers: 3 × 10
Tricep Pushdowns: 3 × 10
One-Arm Extensions: 3 × 10or 12
Do Biceps, Triceps and Forearms on same day.
Thursday - Legs and Abs Squats: 3 × 8
Leg Press: 3 × 8-12 (3 seconds going down during the eccentric phase)
Leg Extension: 3 × 8-12 (hold each contraction for 3 seconds)
Leg Curls: 3 × 8-12
Stiff leg Deads: 3 × 10
Weighted Hanging Leg Raises: 3 × 8-12
Cable Crunches: 3 × 8-12
Need at least 5 sets of Squats. 4 sets for everything else. Super set Leg curls and Leg Ext. I'm not a fan of Stiff leg Deads. There are better exercises for the Ham's. AB's should be done twice a week. Once with Weights. Then once with Body weight. I like to do something P90X's AB workout at home on my days off. Then Hit the with weights while at the gym. Saturday - Shoulders and Calves Seated DB Press: 3 × 10
Side Lateral Raises: 3 × 10
Bent Over Flyes: 3 × 10
Plate Raises: 3 sets with 45 lb plate
Seated Calf Raise 3 × 15
Standing Calf Raise 3 × 10
Again 4 sets and 12 reps. Alternate DB's Press with Smythe rack weekly. I like doing side and front raises on the Cables. You can't swing the weight and have better control on the way down. Plate Steering raises are awesome too. Hit Calves twice a week. 
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Originally Posted by Ramrod 
