Any of these programs(in my log) would be great

Legs

Deep Squats 5 x 15, 12, 10, 8 and 5

Leg extensions 4 x 12

Leg curl 4 x 12

Job done!

Chest and Biceps

Chest press 4 x 8

Incline chest press 4 x 8, 8, 6 and 6

Machine flyes 4 x 10

Nautilus bicep curls 4 x 10, 10, 8 and 6

EZ bar curls 3 x 10

One arm cable curls 2 x 10

Shoulders and Triceps

Side lat raises 4 x 10

Bent over side laterals 4 x 10

Dumbell shoulder press 3 x 8, 8 and 6

Dumbell shrugs 3 x 10

V-bar pushdowns 4 x 15, 12, 10 and 9

Nautilus extensions 3 x 10

Rope pushdowns 2 x 8

Back

Wide grip puklldowns 4 x 10

Close grip pulldown 4 x 8

Pulldown behind neck 4 x 8

Straight arm pulldowns 4 x 7

Bent over rows 4 x 8

Job done!

Chest

BB incline bench press 10 x 10(9 on last 2 sets)

Push-ups 4 x 7
superset with
DB flyes 4 x 7

Floor press 4x12

Thatss a killer!!
Job done!

Can we move my log to here? I didn't know it was here and would like to have it here with the other nice logs.

Very nice log. Will follow.

Thanks bro.

Legs

Hack squats 10 x 10

Seated leg curls 5 x 12
superset with
Leg extensions 5 x 12

Shoulders

Standing BB shoulder press 10 x 10

Upright rows 4 x 12
Superset with
Seated lateral raise 4 x 7

Reverse barbell shrugs 4 x 12