Monday

Chest/Tris
Flat Barbell Bench Press: 3x5 (85% of your 1rm)
Incline dumbbell press: 4x8-12
Cable crossovers: 4x8-12 reps
Tricep overhead dumbbell extension: 3x8-12
Dips: 3 sets to failure
**no more than 1 min rest
Tuesday
Back/Bis
Conventional Deadlift: 3x5 (85% of your 1rm)
Bent over barbell row OR machine row: 4 x 8-10
Chinups: 3x10 (once you can do this add weight via a weight belt or
dumbbell between feet)
Bicep barbell curl: 3x10
Bicep preacher curl: 3x10
Wednesday
Shoulders
Overhead Barbell Press 3x5 (85% of your 1rm)
Dumbell overhead press: 4x8-12
Overheadpress machine: 4x8-12
Lateral raise: 3x10
Bent over rear delt raise: 3x10
Thursday
Legs/Tiny bit of chest
Barbell back squat: 3x5 (85% of your 1rm)
Barbell front squat: 4x10
Quad curls: 3x10
Hamstring curls: 3x10
Cable crossover: 3x10
Friday
Arms
Barbell curl: 3x10
Tricep pushdown: 3x10
Dumbell curl: 3x10
Skull crushers: 3x10
Dips: 3 x failure