Monday: CHEST / TRICEPS DAYS:

 1 Set of warm-up on bench followed by 3 sets of 12, 8, 8 flat bench press

 3 Sets of 12, 8, 8 Dumbbell chest flyes
 3 Sets of 10, 8, 8 Incline dumbbell press
 2 Sets of 10, 8 Weighted Dips
 3 Sets of 12, 8, 8 Skull crusher
 2 Sets of 10, 8 Overhead Triceps Extension
Tuesday: BACK / BICEP DAYS:
 1 Set of warm-up on pull-ups followed by 3 sets of 12, 8, 7 lat pull-down
 3 Sets of 12, 8, 8 low row
 3 Sets of 12, 8, 8 high row
 2 Sets of 8, 6 Barbell pullovers
 3 Sets of 12, 8, 6 Deadlifts
 2 Sets of Alternating Dumbbell Curls
Wednesday: SHOULDER / TRAPS DAYS:
 1 Set of warm-up on Dumbbell Military Presses followed by 3 Sets of 12, 8, 8 Barbell Military
Presses
 3 Sets of 12, 8, 8 Dumbbell lateral raises
 3 Sets of 12, 8 ,8 Dumbbell front raises
 3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells)
 2 Sets of 10, 8 Dumbbell Arnold Presses
 3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
 2 Sets of 12, 8 Heavy Behind the back barbell shrugs
Thursday: THIGH / CALVES / ABS DAYS:
 1 Set of warm-up on Full Squats followed by 3 Sets of 12, 10, 8 Barbell full squats
 3 Sets of 15, 12, 8 Hamstring Curls
 3 Sets of 12, 8, 8 Heavy Calf raises
 2 Sets of 8, 8 Heavy Squats on the leg press machine
 2 Sets of 12, 8 Leg extensions
 2 Sets of 50, 50 Crunches or as much as you can do
 2 Sets of Hanging leg raises (As much as you can do)
(THEN, REPEAT FROM MONDAY)