Chest & Back - day 1

Seated close-grip pulldowns > 2 warm ups 2 working sets
Incline smith machine bench press > 2 warm ups 3 working sets
One-arm rows > 1 warm up 2 working set
Paralell dips > 2-3 working sets
Bent-over rows > 1 warm up 2-3 working sets
Seated bench press > 2-3 working sets

Cardio & Abs - day 2

Lower body - day 3

Smith squats > 2 warm ups 3-4 progressive work sets
Smith calf raises > 1-2 warm ups 2-3 work sets
Leg extension > 2 working sets
Lying leg curls > 2 working sets
Toe press > 2-3 work sets
Leg press > 20 reps

Rest - day 4

Arms & Shoulders - day 5

Shoulder presses > 1 warm up 2 work sets
Upright rows > 1 warm up 2-3 work sets
BB curls > 1 warm up 1-2 worksets
Bench dips > 1 warm up 2-3 work sets
Hammer curls > 2-3 work sets
Side laterals > 2-3 work sets
Tricep extensions > 1-2 work sets

Cardio & Abs - day 6

Rest - day 7 or repeat cycle

Repeat cycle

working sets 6-8 rep range
power training, pyramids from 12>3 reps
warm ups 15>10 reps
abs 20>12 reps