3 Days On, One Day OFF Day 1 - Chest, Triceps, Hamstrings Day 2 - Shoulders, Biceps Day 3 - Back, Quads, Traps Day 4 - OFF Day 5 - Cycle Repeats -do calfs, an abs every workout day. Day 1 Exercise               Sets  Reps Incline Bench Press      4 x 8-10 Bench Press              3 x 8-10 Incline Dumbell Flyes    3 x 10 Dips                     3 x 10-12 Tricep Extensions        3 x 10-12 Stiff Leg Dead Lifts     3 x 10-12 Leg Curls                2 x 12 Day 2 Shoulder Press           4 x 8-10 Upright Row              3 x 8-10 Delt Raises(Side)        3 x 8-10 Delt Raises (Front)      2 x 10 Barbell Bicep Curls      3 x 10-12 Dumbell Curls            3 x 10-12 Hammer Curls             2 x 12 Day 3 Lat Pull-Down            3 x 8-10 Lat Pull Down(Close Grip)2 x 10 low Pulley Rows          3 x 8-10 Leg PRess/Squats         4 x 10,10,10,8 Lunges                   3 x 8-10 Leg Extensions           3 x 12 Shrugs                   2 x 12