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A sample workout ...

Monday
Chest
Exercise	Sets	Reps
Bench Press	4	12, 10, 8, 6
Incline Dumbbell Bench Press	4	10, 8, 8, 6
Pec Dec	4	10, 8, 8, 6
Shoulders
Exercise	Sets	Reps
Military Press	3	10, 8, 6
Dumbbell Lateral Raise	3	10, 8, 6
Bent Over Dumbbell Reverse Flyes	3	10, 8, 6

Tuesday
Back
Exercise	Sets	Reps
Wide Grip Lat Pull Down	4	12, 10, 8, 6
Seated Cable Row	4	10, 8, 8, 6
One Arm Dumbbell Row	3	10, 8, 6
Cable Shrugs	3	10, 8, 6
Abs
Exercise	Sets	Reps
Weighted Crunch	3	10-12
Planks	3	As long as possible

Thursday
Quads
Exercise	Sets	Reps
Squat	4	12, 10, 8, 6
Walking Dumbbell Lunge	4	10, 8, 8, 6
Hamstrings
Exercise	Sets	Reps
Stiff Leg Deadlift	3	10, 8, 6
Leg Curl	3	10, 8, 6
Calves
Exercise	Sets	Reps
Standing Calf Raise	3	12, 10, 8

Friday
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	3	10, 8, 6
Tricep Dips	3	10, 8, 6
Two Arm Dumbbell Extension	3	10, 8, 6
Rope Tricep Extension (Dropset)	1	Max reps - 3 drops
Biceps
Exercise	Sets	Reps
EZ Bar Preacher Curl	3	10, 8, 6
Concentration Curl	3	10, 8, 6
Cable Curls (Drop Set)	1	Max reps - 3 drops
Abs
Exercise	Sets	Reps
Weighted Cable Crunch	3	12, 10, 8
Cable Torso Rotations	3	12, 10, 8