Day 1 chest/calves
Dec bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
Push ups 3x20
standing calve raises 5xfailure
Calf press on leg press machine 5xfailure
Day 2 Back/Shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10
Day 3 rest
Day 4 Legs
squats 5x5
leg press or hacks 2x8-10
stiff legged deads 2x8-10
leg curls 2x8-10
standing calve raises 5xfailure
Calf press on leg press machine 5xfailure
abs - weighted static holds
Day 5 Bis/Tris
close grip bench press 5x5
incline barbell curls 5x5
weighted dips 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10
Dumbbell decline triceps extension 2x8-10
Day 6 Rest
Day 7 Repeat....