Chest(Dumbbells ever other session): Incline, Decline, Flat bench, Chest press, Db Flys all 3x5
Biceps (they get their own day): Cable curls, barbell curls, hammer, 8x3
Triceps(own day): 3x5
Legs: Leg press, Squats,Leg curls, Leg extensions, Calves until failure.
Shoulders(love this day): Olympic shrugs 3x5, Dumbbell shrugs, shoulder press, Cable shoulder raises you know cable behind you raise you arm like a bird.
Abs: All using additional weight of some kind, 4 miles of cardio