Monday - Legs and abs

Reverse squats 12,10,8
One leg press 12,10,8
Hack squat 12,10,8
leg extension 12,10,8
straight leg dead lifts 12,10,8
weighted hyper extensions 12,10, 8
weighted crunches - as many as possible
double crunches - as many as possible
cable crunches - as many as possible
40 - 60 mins cardio

Tuesday - Chest and abs

Flat bench 12,10,8
Incline bench on smith 12,10,8
Flat dumbells 12,10,8
Cable flys 12,10,8
Pullovers 12,10,8
hanging leg raises as much as possible
weighted lying leg raises as many as possible
40 - 60 mins cardio

wednesday - an hour cardio

Thursday - Back and obliques

Heavy EZ rows 12,10,8
lat pulldown 12,10,8
neutral grip seated rows 12,10,8
one arm cable rows 12,10,8
pulldowns 12,10,8
woodchops as many as possible
40-60 mins cardio

Friday - Shoulders

Dumbbell press 12,10,8
Cable side delt raise 12,10,8
front delt dumbbell raises 12,10,8
Hammer press shrugs 12,10,8
rear delt bench flyes 12,10,8
some crunches and leg raises as many as possinble
40-60 mins cardio

Saturday - Arms

Close grip bench 12.10.8
superset with cable staright bar curls 12,10,8
Cable tricep extensions 12,10,8 superset with Hammer DB curls 12,10,8
Tricep rope pulldowns 12,10, 8 superset with isolation curls 12,10,8
40-60 mins cardio
Some forearms and sm=ome calves

Sunday - Hour cardio

I always train heave eg - bench from 90 kg to 120 and armcurl up tpo 85 kg on the cables curls.

Rest for a minute or two between sets.

Good form, mix it up every three months but the above is an example of a typical week.