Legs

Barbell Squats 4x6-2

Leg Press 4x6-12
Leg Extensions 4x10-12
Leg Curl 4x8-10
Standing Calve Raises 3x10
Seated Calve Raises 3x10

Chest, Tris & Traps

Incline Bench Press 4x10-4
Incline DB Press 3x8-10
Cable Crossover (low to high) 3x10
Dips 3x10
Cable Crossover (high to low) 3x10
Cable Tris 4x10-4
Upright Rows 4x10-12
Shrugs 4x10

Back & Bicep

Deadlif 4x6-2 Deadlif 4x6-2
Barbell Row 3x8-12 Wide Grip Pulldowns 3x8-12
T-Bar Row (close grip) 3x8-12 Reverse Grip Pulldowns 3x8-12
Hammer Row 3x10 Close Grip Pulldowns 3x8-12
Seated Row 3x10 Cable Pulldown 3x12
Dumbbell Curls 3x10 Straight Arm Pulldown 3x12
Dumbbell Hammer Curls 3x10
Cable Reverse Curl 3x10

Chest ,Delts & Tris

Incline DB Press 4x6-10
OHP 4x6-8
Incline DB Flys 4x10
Decline Bench 3x8-10
Side Delt 4x10
Rear Delt 3x10
Tricep Pushdown 4x6-10
V-bar Pushdown 4x8-10