5 Days A Week Upper Body Focus DAY 1 Monday    - CHEST,SHOULDERS,TRICEPS DAY 2Tuesday    - BACK,BICEPS,HAMSTRINGS DAY 3Wednesday  - QUADS DAY 4Thursday   - CHEST,SHOULDERS,TRICEPS DAY 5Friday     - BACK,BICEPS,HAMSTRINGS DAY 6Saturday   OFF DAY 7Sunday     OFF DAY 1 & 4 Exercise                                     Sets Reps Bench Press/Incline Bench Press              4  x 10,10,8,8 Incline Bench Press/Bench Press              3  x 10, 10, 8 Incline Dumb Bell Flyes/Cable Cross Over      2  x 12, 10 Shoulder Press/Dumb Bell Shoulder Press      3  x 10, 8, 8 Shoulder Raises (Side)                        2  x 12 Shoulder Raises (Front)/Upright Row          2  x 12 Dips                                          2  x 12, 10 Tricep Extensions                             3  x 10, 10, 8 DAY 2 & 5 Exercise                                      Sets Reps Lat Pull down (Wide Grip)                     3  x 10,10,8 Lat Pull down (Chin-Up Style)                 3  x 10,8,8 Low Pulley Rows/Bent Over Rows               2  x 10,10 Standing Bicep Curls                          3  x 10 Preacher Curls                                3  x 10 Hammer Curls                                  2  x 12 Stiff Leg Dead Lifts                          3  x 10, 10, 8 Leg Curls                                     3  x 10 DAY 3 Exercise                                     Sets Reps Squats                                        3  x 10, 10, 8 Leg Press                                     3  x 10, 10, 8, 8 Hack Squats                                   3  x 10, 10, 8, 8 Lunges                                        3  x 10, 10, 10 Leg Extensions                                3  x 10, 10, 10 Leg Curls                                     3  x 10,10,10     Everything in red is what you should do on the second day that week when you train that body part again. - do abs every work-out day - do calves 3 sets of 12 reps whenever you want