I found this here: Bodybuilding workout to add size and strength
Rep range: 8 to 12
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Week One & Two
Monday - Chest/Triceps/Biceps
1. 4 sets of Bench Press
2. 3 sets of Chest Fly
3. 3 sets of Triceps Extension
4. 3 sets of Triceps Kickback
5. 3 sets of Standing Biceps Curl
6. 3 sets of Biceps Preacher Curl
Tuesday - Back/Shoulders
1. 4 sets of Overhead Latt Pull
2. 3 sets of One Arm Dumbbell Row
3. 3 sets of Hyperextension
4. 3 sets of Shoulder Press
5. 3 sets of Lateral Shoulder Raise
6. 3 sets of Rear Shoulder Pull
7. 3 sets of Shoulder Shrugs
Wednesday - Legs/Abs
1. 3 sets of Leg Extension
2. 3 sets of Squats
3. 3 sets of Hamstrings Curl
4. 3 sets of Calf Raises
5. 3 sets of Crunches
Week Three & Four
Monday - Chest/Shoulders/Triceps/Biceps
1. 4 sets of Bench Press
2. 3 sets of Machine Press
3. 3 sets of Shoulder Press
4. 3 sets of Lateral Raise
5. 3 sets of Rear Shoulder Pull
6. 3 sets of Shrugs
7. 3 sets of Triceps Extension
8. 3 sets of Triceps Kickback
9. 3 sets of Standing Biceps Curl
10. 3 sets of Biceps Preacher Curl
Tuesday – Legs/Back/Abs
1. 3 sets of Leg Extension
2. 3 sets of Leg press
3. 3 sets of Hamstrings Curl
4. 3 sets of Calf Raises
5. 4 sets of Overhead Latt Pull
6. 3 sets of One Arm Dumbbell Row
7. 3 sets of Hyperextensions
8. 3 sets of Crunches
Friday - Chest/Shoulders/Triceps/Biceps
1. 4 sets of Bench Press
2. 3 sets of Machine Press
3. 3 sets of Shoulder Press
4. 3 sets of Lateral Raise
5. 3 sets of Rear Shoulder Pull
6. 3 sets of Shrugs
7. 3 sets of Triceps Extension
8. 3 sets of Triceps Kickback
9. 3 sets of Standing Biceps Curl
10. 3 sets of Biceps Preacher Curl
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Rep range: 8 to 12
--------------------------------------------------------------
Week One & Two
Monday - Chest/Triceps/Biceps
1. 4 sets of Bench Press
2. 3 sets of Chest Fly
3. 3 sets of Triceps Extension
4. 3 sets of Triceps Kickback
5. 3 sets of Standing Biceps Curl
6. 3 sets of Biceps Preacher Curl
Tuesday - Back/Shoulders
1. 4 sets of Overhead Latt Pull
2. 3 sets of One Arm Dumbbell Row
3. 3 sets of Hyperextension
4. 3 sets of Shoulder Press
5. 3 sets of Lateral Shoulder Raise
6. 3 sets of Rear Shoulder Pull
7. 3 sets of Shoulder Shrugs
Wednesday - Legs/Abs
1. 3 sets of Leg Extension
2. 3 sets of Squats
3. 3 sets of Hamstrings Curl
4. 3 sets of Calf Raises
5. 3 sets of Crunches
Week Three & Four
Monday - Chest/Shoulders/Triceps/Biceps
1. 4 sets of Bench Press
2. 3 sets of Machine Press
3. 3 sets of Shoulder Press
4. 3 sets of Lateral Raise
5. 3 sets of Rear Shoulder Pull
6. 3 sets of Shrugs
7. 3 sets of Triceps Extension
8. 3 sets of Triceps Kickback
9. 3 sets of Standing Biceps Curl
10. 3 sets of Biceps Preacher Curl
Tuesday – Legs/Back/Abs
1. 3 sets of Leg Extension
2. 3 sets of Leg press
3. 3 sets of Hamstrings Curl
4. 3 sets of Calf Raises
5. 4 sets of Overhead Latt Pull
6. 3 sets of One Arm Dumbbell Row
7. 3 sets of Hyperextensions
8. 3 sets of Crunches
Friday - Chest/Shoulders/Triceps/Biceps
1. 4 sets of Bench Press
2. 3 sets of Machine Press
3. 3 sets of Shoulder Press
4. 3 sets of Lateral Raise
5. 3 sets of Rear Shoulder Pull
6. 3 sets of Shrugs
7. 3 sets of Triceps Extension
8. 3 sets of Triceps Kickback
9. 3 sets of Standing Biceps Curl
10. 3 sets of Biceps Preacher Curl
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