Chest: (Day 1)
Rules:
*Cables & Machines Higher reps 5x12 or 6x20
* 3 min rest on supersets
Flat Barbell Press Or Dumbbell Press 4 Sets Of 8 Reps.
Incline Barbell Or Dumbbell Press 4 Sets Of 8 Reps.
Flys Machine Or Dumbbell 4 Sets Of 15-20 Reps (Or Dips)
Dumbell Fly 2 set of 15
**Variation: Flat 6x8, Incline 4x8, Fly 4x12-15
**High Reps (Every 2-3 Weeks) 4 sets of 15reps
Shoulder Workout:
Behind The Neck Press Smith Machine Or Dumbbell Press: 4 Sets of 8 Reps.
Side Dumbbell Lateral Raises: 4 Sets of 8 Reps
Front Dumbbell Alternate Lateral Raises: 4 Sets of 8 Reps
Rear Delt Flys Dumbbell or Machine: 4 Sets of 8 Reps
Shrugs 4sets of 6 rep or 3 sets 15-20 reps
Triceps: Cable Push Downs: 3 Sets 20 Reps
Reverse Cable Push Downs: 3 Sets 20 or Skullcrushers 4 sets 15reps
Dumbbell Kick Backs One Arm Each 6 Sets Of 8 Each Arm or Rope overhead extenstions
*variation Skull crushers 4x8reps Laying or standing
Alternate Routine
Machine Pullover 4x10-15
Hammer Pulldown 3x10
Lat Pulldown 3x10
Tbar 3x10-15
Barbell rows 4 X10
Low pully rows 3x20
Back: (Day 2)
Front Lat Pull Downs: 4 Sets 8 Reps
Behind The Neck pull-down: 4 Sets 12 Reps
Seated Rows: 4 Sets 8 Reps
One Arm Dumbbell Rows Each Arm At A Time: 4 Sets 8 Reps
Machine Pullover 4x10-15
Biceps:
Standing Barbell Curls: 4 Sets 8 Reps
Alternating Dumbbell Curls 4 Sets 8 Reps
Preacher Curls: 4 Sets 8 Reps
One Arm Concentration Curls: 4 Sets 8 Reps
Legs Alternate Routine
Leg Extensions 5x 15-20
Leg Curl 5x15-20
Squats 5x15-20
Leg Press 4x20
Stiff leg Dead lift 4x20
Walking Lunges with 40-50lbs 4 sets
Legs: (Day 3)
Squats: 4 sets of 6 to 8 Reps.
Leg Press: 4 sets of 8 Reps.
Hack Squats: 4 sets of 8 Reps.
Leg Extensions: 4 sets of 12 Reps.
Hamstring Curls 6sets of 8 reps
Standing Lunges Alternating Legs: 4 sets of 12 Reps
Standing Calves 4 sets of 6reps
This is the basic routine...I have tweaked it a tad