Chest

Incline press - 4 x 12

Machine pree - 4 x 10

Flye machine - 6 x 12

Back

Wide grip pulldowns - 4 x 12

Close grip(v-bar) pulldowns - 4 x 10

Seated rows - 4 x 10

Straight arm pulldowns 4 x 12

Shoulders and traps

Dumbell shoulder press - 4 x 12

Front raise - 4 x 10

Upright rows - 4 x 10

Smith machine shrugs - 4 x 10

Reverse pec deck - 4 x 10

Dumbell shrugs - 4 x 10

Arms

Barbell curl - 3 x 10
Superset with
Over head triceps extension - 3 x 12

Nautilus preacher curls - 4 x 10
Superset with
Nautilus triceps extension - 4 x 12

Rope hammer curls - 3 x 10
Superset with
Straight bar pushdowns - 3 x 12

Chest and Triceps

Flye machine - 4 x 12

Smith machine incline press - 4 x 12, 10, 8 and 8

Cable crossovers - 4 x 12

EZ bar pushdowns 4 x 12

Nautilus ext - 4 x 12

Back and Biceps

Wide grip pulldowns - 4 x 12, 12, 10 amd 10

V bar close grip pulldowns - 4 x 8

Seated pulley rows - 4 x 12

Dumbell hammer curls - 4 x 12

Nautilus preacher curls - 3 x 12

Legs and Calves
Seated Calf Raises – 10 sets, 10 to 20 reps
Standing Weightless Calf Raises – 4 sets, 25 reps
Standing Single-leg Curls – 4 sets, 20 to 25 sets
Leg Presses – 5 sets, 20 reps
Leg Extensions – 4 sets, 15 reps
Squats – 4 sets, 10 reps
Hack Squats – 3 sets, 15 reps
Single-Leg Extensions – 3 sets, 10 reps

Chest
Inclined Barbell Press – 5 sets, 20 reps
Machine Flies – 3 sets, 15 reps
Inclined Machine Press – 5 sets, 20 reps
Cable Flies – 3 sets, 15 reps
Bench Press – 3 sets, 10 reps

Arms
Standing Barbell Curl – 3 sets, 10 to 12 reps
Preacher Curls – 5 sets, 12 reps
Seated Dumbbell Curl – 3 sets, 10 to 12 reps
Standing Cable Curl – 3-4 sets, 12 reps
Overhead Cambered Extension – 3 sets, 20 reps
Rope Press Downs – 3 sets, 20 reps
Single-arm Cable Press Downs – 3 sets, 10 reps
Lying Triceps Extension – 6 sets
Seated BB Extension – 3 sets, 20 reps