Shoulders and Abs

Warm up - Alternate front and rear shoulder press 3 x 10, 4 and 2

Front shoulder press
superset with
Rear shoulder press: 4 x 8 and 12 respectively

Lat raise
tri set with
Half lat raise
and Bent over lat raise: 3 x 10 each( wow, what a pump)

Upright rows
superset with
Shrugs: 4 x 10 and 20 respectively

Hanging knee raises
superset with
Crunch machine: 3 x to failure, each exercise

Arms

Warm up - Overhead triceps extensions 3 x 15, 5 and 5

Bench dips 4 x 12

Over head dbell extensions: 2 x 12

Straight bar pushdowns: 3 x 12

Cable skull crushers: 4 x 12

Rope hammer curls: 3 x 12

Dbell hammer curls: 3 x 12

Cable preacher curls: 3 x 12

Job done, great workout!

Quads

Warm up - Squats 3 x 12, 3 and 3

Squats: 5 x 12, 12, 8, 6 and 6

Hack squats: 4 x 10

Job done!!

Hams

Warm up - Leg curls 3 x 12, 3 and 3

Seated leg curls: 4 x 12

Stiff leg deadlift: 4 x 10

Lying leg curls: 2 x 12

Job done!!

Chest

Warm up - Press machine 3 x 12, 3 and 3

Dbell press machine: 4 x 12

Flye machine: 4 x 10, 10, 10 and 6

Cable crossovers: 4 x 10

Dips: 4 x 12

Slight incline bench press: 3 x 8 to failure

Well, This really hurt!
But it did a great job!

Back

Warm up - Smith machine rows 3 x 15, 4 and 4

Smith machine rows: 4 x 8

Deadlifts: 2 x 8

Medium reverse grip pulldowns: 4 x 12

Wide grip seated pully rows: 4 x 10

Job done!

Legs

Warm up - Hack squats 3 x 12, 2 and 2

Hack squat
superset with
Reverse hack squat: 4 x 10 and 8 respectively

Leg press: 4 x 12

Seated leg curl: 4 x 10, 10, 8 and 6

Ouch!

Chest and Back

Warm up - Chest press machine 3 x 15

Behind the neck pulldowns: 4 x 20

Smith bench press: 4 x 15

Close grip T-bar rows: 4 x 15

Cable crossovers: 4 x 15

Chest supported rows: 4 x 15

Machine flyes: 3 x 12

Nice workout!

Back to basics!

Chest and Triceps

Warm up - Cable crossovers 3 x 20

Cable crossovers: 4 x 15

Cable crossovers(From thigh to just below pecs): 4 x 15

Machine flyes: 4 x 12

Dbell press: 4 x 8

Close grip press: 4 x to failure

One arm triceps pulldowns: 4 x 8 each arm

Pushdowns(V bar): 4 x to failure

That's it, job done!

Got some strong painkillers from the doc so back to training!

Chest and Triceps

Warm up - Bench press 3 x 20

Bench press: 4 x 15

Machine press: 3 x 12

Machine flyes: 3 x 12

Cable crossovers: 4 x 12

V-Bar pushdowns: 4 x 12

Skull crushers: 3 x 12

Close grip press: 2 x to failure

Job done!