Day: Chest/Abs

Flat Bench: 4 Sets 8 Reps

Incline Bench: 4 Sets 8
Decline Bench: 4 Sets 8
Pullovers: 4 Sets 12
Hammer Press: 3 Sets 12
Dips: 3 Sets 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raises: - 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure

2nd Day: Back/Traps/Forearms

Bent Over Row: 4 Sets 8 Reps

Deadlift: 4 Sets 8
Pulldowns: 4 Sets 12
Pull Ups: 4 Sets 12
Cable Row: 4 Sets 12
Shrugs: 6 Sets 10
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure

3rd Day: Delts/Abs

Military Press Behind The Neck: 3 Sets 8 Reps

Machine Press: 4 Sets 8

Lateral Raises: 4 Sets x 10
Weight Plate Front Raises: 4 Sets 10
Front Raise: 4 Sets 10
Reverse Pec Deck: 4 Sets 10
Reverse Flys (on incline bench): 4 Sets 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raise: 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure

4th Day: Triceps/Biceps/Forearms

Close Grip Bench Press: 4 Sets 8 Reps

Tricep Pushdowns: 4 Sets 8
EZ Bar Skullcrusher: 4 Sets 10
Cable Kickback: 4 Sets 12
EZ Bar Curl: 4 Sets 8
Wide Grip Curl: 4 Sets 8
Hammer Curl: 4 Sets 8 Reps (each hand)
Concentration Curl: 4 Sets 12
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure

5th Day: Legs/Abs

Squats: 4 Sets 12 Reps

Squat (to bench): 4 Sets 12

Bulgarian Squat: 4 Sets 12
Quad Extensions: 4 Sets 16
Stiff Leg Deadlift: 4 Sets 12
Leg Curls: 4 Sets 16
Glute Kickbacks: 4 Sets 20
Calf Machine Raises: 4 Sets 20
Seated Calf Raises: 4 Sets 20
Leg Press Calf Raises: 4 Sets 20
Weighted Sit ups: 4 Sets x failure
Air bike: 4 Sets x failure
Side Bends: 4 Sets x failure
Barbell Twists: 4 Sets x failure