Monday - Chest and Shoulders
Chest
Decline Smith Presses Set 2 Reps 12
Flat Dumbbell Presses Set 4 Reps 20
Incline Dumbbell Flys Set 3 Failure
Shoulders
Seated Dumbbell Presses Set 1 Rep 25
Reverse EZ bar Presses Set 1 Reps Failure
Seated Dumbbell Side Laterals 1 Failure

Tuesday - Legs
Quads (2 full rotations)
Leg Presses Set 4 Rep 25
Leg Curls Set 1 Rep 30
Leg Extensions Set 1 Rep 30
Hamstrings
Leg Curl Machine Set 3 Rep Failure

WEDNESDAY - REST DAY

Thursday - Back, Rear Shoulders, Traps
Back
 
Pull-ups Set 3 Rep 12
Dead Lifts Set 3 Rep 10
Dumbbell Rows Set 3 Rep 10
Lat Pull down 3 Rep 10
Rear Delts
Bent over Rear Delt Cable Fly Set 2 Rep 25
Traps
Barbell Shrugs Set 3 Rep 12
Seated Dumbbell Shrugs Set 3 Rep 12
Upright Rows Set 3 Rep 12

Friday - Arms and Calves
Biceps
Standing Dumbbell Curls Set 2 Rep 10
Dumbbell Drag Curls (barbell video shown) Set 1 Rep 20
Incline Hammer Curls Set 1 Rep 15
Triceps
Close-Grip Benches Set 1 Rep 25
Triceps Press Downs Set 1 Rep 25
Double Arm Kickbacks Set 1 Rep 25
Bench Dips Set 1 Rep Failure
Calves
Seated Calf Raises Set 3 Rep 15
Donkey Calf Raises Set 3 Rep 15

SATURDAY - REST DAY
SUNDAY - START WORKOUT CYCLE AGAIN