monday - chest - back - leg - pick 3, then 1 for back, 1 for legs(squats)

tuesday - bicep/tri/shoulder - pick 3 for each(long?) then 1 for should(overhead

press)
wednesday - legs/chest/back - pick 3 for leg(then 1 for chest and back)
thursday - shoulder/biceps/triceps pick 3 for shoulder then 1 for biceps/tri
friday - back/leg/chest pick 3 for back then 1 for leg and 1 for chest.

Chest day 4 exercises

bench press - 5sets 10-12 / db/barbell
cables 5 sets 10-12 / flyers / heavy one arm cross
incline db/barbell bench press 5 sets 10-12
decline db/barbell bench press 10-12/
dips weighted

Bicep day - 2 exercises

incline db curls
barbell curls
alternating db curls
db waiter curls/hammer curls

tricep day 2 exercises

kickbacks
rocking pushdown cable
dips
close grip bench press
skull crusher

shoulder day 3 exercises

scoop press
db lateral raise
db front raise
cable lateral raises
db real delt rows
some sort of overhead press

back exercises 3 exercises

high cable row
lat pulldowns
dead rows
barbell row
pullups
cable seated rows

leg