Arms

Wide grip barbel curls - 4 x 12

Alternate dumbell hammer curls - 4 x 10

Nautilus preacher curls - 4 x 10

Rope pushdowns - 4 x 12

Nautilus triceps extension - 4 x 10, 10, 8 and 8

Reverse grip pushdowns - 3 x 12

Dips - 3 x to failure

Chest

Machine flyes - 4 x 10

Cable crossovers - 4 x 10

Machine press - 4 x 8, 8, 6 and 6

Macine flyes - down the rack until failure

Legs

Took it easy today as its been a while!!

Squats - 4 x 20, 20, 8 and 8

Leg extensions - 4 x 12, 10, 10, 10

Seated leg curls - 4 x 12

Standing calf raise - 4 x 12

a 20 rep squat cant be classed as taking it easy
due to knee just recovered ive been doing very light 20+ rep squats and dam its hard i spinn right out head goes funnt need to sit down feel may stick to it for while see what outcome is as alwas tried to squat heavy but should put my ego aside

Chest

Smith machine press - 4 x 10, 8 6 and 4

Incline bench press - 4 x 10

Pec dec flyes - 4 x 12

Cable crossovers - 4 x 12

Flyes - 4 x 10

Back

Close grip pulldowns - 4 x 10

Wide grip pulldowns - 4 x 8

Bent over rows - 4 x 8

Straight arm pulldowns - 4 x 10

Nautilus back extensions - 4 x 10

Shoulders and Traps

Dumbell shoulder press - 4 x 15

Front raise - 4 x 12

Side lat raise(machine) - 4 x 12

Smith machine shrugs - 4 x 12

Rear delt machine - 4 x 10

Dumbell shrugs - 4 x 10

Arms

Barbell curls - 4 x 12
Superset with
Overhead triceps extensions - 4 x 12

Dumbell hammer curls - 4 x 10
Superset with
EZ bar pushdowns - 4 x 12

Nautilus preacher curls - 4 x 10
Superset with
Nautilus triceps extension - 4 x 10

Quads

Hack squats - 4 x 12

Smith machine squats - 3 x 20

Leg extensions - 4 x 14

Hams and calves

Seated leg curls - 4 x 15

Stiff leg dead lifts - 4 x 12

Seated calf raise - 4 x 12