Day1, Chest/shoulders/triceps
Flat db press
Flyes
Pec Dec
BB shoulderpress
Side raise
Triceps pressdowns
Frenchpress
Day 2, Quads/glutes
Lex extension
Squats
Legpress
Day 3, cardio + abs
Day 4, Back/traps/rear delts/biceps
Reverse grip pulldowns
Straight arm pulldowns
Db rows
Deadlift
Bent over flyes
shrugs
Incline db curls
seated macine curls
Day 5, Hamstrings/calves
SLDL
Leg curls
Standing calf raise
Seated calf raise
Day 6, cardio + abs
Day 7, rest