Day 1
Chest/Bi's
Incline DB press
Flat bb press
crossovers
machine press till failure
Incline db curls
straight bar curls
preacher curls
Day2
Back/Tris
Lat pulldowns
T bar rows
seated rows
Skull crushers
pushdowns
Frenchpress
Day 3
Shoulders/traps
Military press
Front raises
lateral raises
bent raises
barbell shrugs
upright rows
db shrugs
Day 4
Legs
extensions
curls
squats
hip sled
Seated calf raises
standing calf raises
2 days rest and start again. I do abs EOD