"TUES - THURS - SAT"

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Leg, Read Delt, Traps , Abs

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Seated Calf Raises - 4 x 8
Standing Calf Raises - 4 x 8
Barbell standing calf raiss - 4 x 8

Weighted Squats - 4 x 8
Seated Leg Extension - 4 x 8

Hamstring curls with one dumbell - 4 x 8

Stiff-Leg Deadlift - 4 x 8

Bent-over DB raises - lateral - 4 x 8

DB Flys - 4 x 8
Barbell Shrugs <front> - 4 x 8
Barbell Upright <rows> - 4 x 8

Ab crunch - 4 x until failure

Oblique Crunch - 4 x until failure

"MON - WED - FRI"

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Chest,Back,Abs,Shoulder,Arms
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DB or Barbell Incline Bench Press at 30 deg angles - 4 x 8
Horizontally Bench - Barbell Close-grip bench press - 5 x 8

DB raises on the front - 4 x 8 [ hint: standing posture ]

DB Close-grip seated rows "one arm at a time" - 4 x 8

Standing DB Curls - 4 x 8
Concetration Curls - 4 x 8 <hint: seated >

Military Shoulder press - 4 x 8 <hint: use DBs for this standing posture>
Hammer curls - 4 x 8

Lying DB raises on the floor - 4 x 8

Decline Bench Situps with weight - 4 x 8

Oblique Crunch - 4 x until failure

Alternate leg raises on the floor - 4 x until failure