Each muscle group is 1 day, I go for 2 days on, 1 day off(rest day)

Chest

Incline dumbell 4 sets x 10
Flat Barbell 3 sets of 10
Flat flyes 4 sets 15
Incline flyes 4 sets 15
Decline bench 3 sets 10

ab circuit after chest

ARMS

Barbell curls. 3 sets 10
Dumbell curls 4 sets 10
Preacher curls 4 sets 15
Incline dumbell curl 2 sets 10

V bar push down 4 sets 15
Rope pull downs 4 sets 10
Close grip bench 4 sets 10

60/60 sprints 10 rds after arms

BACK
Lat pull down 4 sets 10
Seated row 4 sets 12
Dumbell rows 3 sets 12
Wide pull ups 3 sets failure

ab circuit after back

SHOULDERS
military press 4 sets 10
Front barbell raise 3 sets 10
Side dumbell raise 4 sets 10
Rear dumbell raise 3 sets 15
Barbell shrug 5 sets 10
Dumbell shrug 4 sets 15

60/60 sprints 10 rds after shoulders

LEGS
squat. 5 sets 10
Leg press 4 sets 12
Hack squats 4 sets 10
Leg extensions 5 sets 12
Leg curl 5 sets 10
Calf raise 4 sets 30
Seated calf raise 4 sets 12

Ab circuit after legs


Ab Circuit consists of....
Jackknife Sit-Up
1 set to failure

90 Degree Crunch
1 set to failure

Weighted Bicycle
1 set to failure

90 degree Toe Taps
1 set to failure

Elbow Walk
1 set to failure

Army Crawl
1 set to failure

Exercise Ball Crunch With Weighted Flyes
1 set to failure

Isolated Crunch
1 set to failure

60 sec break after Isolated crunch then repeat circuit, aim for 3-5 rds