Sunday= CHEST
-DB Bench Press (INCLINE)- 3 sets; 12 10 8 reps
-Flat Machine Bench Press- 3 sets; 12 10 8
-Pec Deck Machine- 3 sets; 20 16 12-14
-DB Flys- 3 sets; 16 14 12

Monday= Back
-Lat pulldowns- 3 sets; 12 10 8
-Bent over rows- 3 sets; 14 12 10
-Seated rows- 3 sets; 12 10 8

Tuesday= Cardio only

Wednesday= Shoulders
-Smith machine Behind the Neck Press- 3 sets; 12 10 8
-Shoulder Press- 3 sets; 12 10 8
-Shrugs- 3 sets; 14 12 10
-Rear Delt Flys- 3 sets; 14 12 10

Thursday= Arms w/forearms
- Weighted Dips-3 sets; as many reps I can get with 45lbs, 55lbs, 65lbs hanging
-Rope pulldowns- 3 sets; 16 14 12
-French Press(seated skull crusher)- 3 sets; 14 14 14
-Barbell curls- 3 sets; 14 12 10
-Preacher curl(Machine)- 3 sets; 14 12 10
-Dumbell Hammer Curls- 3 sets; 12 10 8
-Wrist curls w/Brbell- 3 sets; As many reps as possible
-Reverse curls- 3 sets; 12 12 12

Friday= Legs
-Squats- 3 sets; 14 12 10
-Lunges- 3 sets; increasing weight from 20lbs to 25lbs to 30lbs
-Leg extentions-3 sets; 14 12 10
-Leg curls-3 sets; 14 12 10

Saturday= Arms
Same as Thursday, I will just not do as many sets

-I do cardio everyday without exception. I try and do it 2 times a day but busy schedule doesnt always allow it.

Looking for any constructive feedback, Thanks