Monday:

Squats – 6 sets of 12 reps

BS Squat – 6 sets of 12 reps
Lunges – 6 sets of 12 reps
Bench Press – 6 sets of 12 reps
Flat Bench Flye’s – 3 sets of 12 reps
Incline Db Press – 3 sets of 12 reps
Incline Flye’s – 3 sets of 12 reps
Dumbbell Pullovers or cable – 3 sets of 12 reps
Tuesday:
Chin-ups latpulldown – 5 sets of 12 reps
Pulley – 5 sets of 12 reps
Lat Pulldowns to the Front – 5 sets of 12 reps
Barbell Bent-over Rows – 5 sets of 12 reps
Lying Leg Curl – 8 sets of 15 reps
Standing Leg Curl (RDL) – 8 sets of 15 reps
Standing Calf Raises – 8 sets of 12 reps
Seated Calf Raises – 8 sets of 12 reps
Wednesday:
Arnold press – 3 sets of 12 reps
Alternate Dumbbell Front Raise – 3 sets of 12
reps
Lateral raise – 3 sets of 12 reps
Cable Lateral Raise – 3 sets of 12 reps
Db Curl superset with Triceps Pushdowns – 6
sets of 12 reps
Cable Curl superset with Triceps cable – 6 sets
of 12 reps
Standing Calf Raises – 8 sets of 12 reps
Seated Calf Raises – 8 sets of 12 reps