Day 1: Hamstrings and deadlifts

Hamstring Curls: (warm-up -first), then 2-3 sets , 6 reps

Deadlifts off a platform: 3 main sets, 4-6 reps. This is where you are on a
box or platform where it does not allow you to bounce or touch the weight on
the ground. This will give you constant tension during the entire execution of
the set.
One-legged Hamstring Curls: 1 set to total failure in the 6-10 rep range.
Make sure you really contract hard at the top of each rep and bring it down
very controlled and smooth. Picture shown with two legs, sorry.
Stiff-legged Deadlifts: 2 sets 6-8 reps. Preformed the same way as the
dead lifts off the platform above, except legs are not bending and are more
fixed, really concentrating on a good stretch.
Day 2: Chest
Incline Barbell Presses: 3 sets 4-6 reps
Flat Bench Barbell Presses: 2 sets 4-6 reps
Dips: 2 sets 4-6 reps
Dumbbell Pullovers: 2 sets 8-12 reps
Day 3: Back
Weighted Pull-ups: (3 sets no weight to total failure as warm-). 3
sets, 6 reps
T-bar Rows (narrow grip): 2 sets, 6 reps
Narrow Grip or Under Grip Pulldowns: 2 sets,6 reps
Bent-over Barbell Rows (over hand grip): 2-3 sets, 4-6 reps
Rhomboid Shrugs: 2 sets 10-15 reps*
Do abs and calves every other day
Day 4 - Shoulders:
Side Laterals: 3 sets, 6-10 reps
Military Press: 2 sets, 4-6 reps
Up Right Rows: 2 sets, 4-6
Rear Laterals: 3 sets, 6-10

Day 5 - Quads:
Leg Extensions: 2-3 sets to warm-up
Leg Press: 3 sets 8-10reps
Squats: 3 sets 10 reps
Hack Squats: 2 sets 6-10 reps

Day 6 - Arms
Standing Barbell Curls: 3 sets 4-6 reps
Preacher Curls supersetted with Standing Dumbbell Curls: 2 sets 4-6
reps
Dips: to warm up the triceps, 2 sets
Skull Crushers: 2 sets, 4-6 reps
Tricep Pushdowns: 2 sets, 6 reps
Reverse Curls: 2 sets 10 reps

Day 7 :Cardio or rest