here is an updated and final version. i'll post again in this thread in 2 weeks.

Workout Routine and Split

Monday - Chest/Triceps
Tuesday - OFF
Wednesday - Back/Biceps
Thursday - OFF
Friday - Legs/Shoulders (abs at the end of the day)
OFF
OFF

Chest
-Dumbbell Flat Bench Press 3 sets
-Dumbbell Incline Bench Press 3 sets
-Dumbbell Decline Flys 3 sets

Triceps
-Close Grip Press Down 3 sets
-Dips 2 sets

Back (always do deadlifts first)
-Deadlift 4 sets (no more than 8 reps)
-Wide Grip Lateral Pull Down 3 sets
-Back Rows 3 sets (machines are good for that)

Biceps
-Standing Barbell Curls 3 sets (45lbs bar alone, add lbs if needed)
-Standing Dumbbell Hammer Curls 3 sets
-Reverse Grip EZ-Bar Preacher Curls 2 sets

Legs (always do squats first)
-Squats 3 sets
-Leg Extensions 4 sets
-Leg Prone Curls 4 sets
-Calf Raises Sitting 4 sets

Shoulders
-Military Dumbbell Press 3 sets
-Dumbbell Laterals 2 sets
-Shrugs 3 sets
-Front Plate Raises 2 sets

Abs (always do after legs/shoulders)
-Leg Raises 2 sets
-One Other Exercise of Your Choice

With each exercise keep strict form. Stretch after first exercise.