Day 1: Chest and Triceps

Barbell Bench Press: 4 sets of 8-12 reps

Incline Dumbbell Press: 3 sets of 10-15 reps
Chest Flyes: 3 sets of 10-15 reps
Tricep Dips: 3 sets of 10-12 reps
Tricep Pushdowns: 3 sets of 10-12 reps

Day 2: Back and Biceps

Deadlifts: 4 sets of 8-12 reps

Bent-Over Rows: 3 sets of 10-12 reps
Lat Pulldowns: 3 sets of 10-12 reps
Barbell Curls: 3 sets of 10-12 reps
Hammer Curls: 3 sets of 10-12 reps

Day 3: Legs and Shoulders

Barbell Squats: 4 sets of 8-12 reps

Leg Press: 3 sets of 10-15 reps
Lunges: 3 sets of 10-12 reps per leg
Shoulder Press: 4 sets of 8-12 reps
Lateral Raises: 3 sets of 10-12 reps
Upright Rows: 3 sets of 10-12 reps

Day 4: Rest and Recovery

Day 5: Chest and Triceps

Incline Barbell Bench Press: 4 sets of 8-12 reps

Dumbbell Bench Press: 3 sets of 10-15 reps
Cable Flyes: 3 sets of 10-12 reps
Tricep Pushdowns: 4 sets of 10-12 reps
Overhead Tricep Extensions: 3 sets of 10-12 reps

Day 6: Back and Biceps

Pull-ups or Assisted Pull-ups: 4 sets of 8-12 reps

Seated Cable Rows: 3 sets of 10-12 reps
Single-Arm Dumbbell Rows: 3 sets of 10-12 reps per arm
Barbell Curls: 4 sets of 10-12 reps
Concentration Curls: 3 sets of 10-12 reps

Day 7: Legs and Shoulders

Leg Press: 4 sets of 8-12 reps

Romanian Deadlifts: 3 sets of 10-15 reps
Leg Extensions: 3 sets of 10-12 reps
Military Press: 4 sets of 8-12 reps
Front Raises: 3 sets of 10-12 reps
Rear Delt Flyes: 3 sets of 10-12 reps

Remember to adjust the weights and repetitions based on your capabilities and
gradually increase them as you progress.
Also, ensure you have proper form and technique for each exercise to avoid injury.
Don't forget to incorporate a warm-up before each session and cool-down with
stretching afterward.

Rest and recovery are crucial, so make sure to listen to your body. If you feel
excessively sore or fatigued, you may need additional rest days or adjust the
intensity.
Consulting with a fitness professional can also help you fine-tune the schedule to
your specific needs and goals.