1 Legs and Abs
Squats 4x6-10
Leg Extensions 3x6-8
Leg Curls 3x6-8
Calf Raises 3x6-8
Crunches 2x6-10
Hanging Leg Raises 2x6-10
Dumbbell Side Bends 2x6-10

2 Chest Triceps and Delts
Flat Bench Press 4x6-8
Incline Bench Press 3x6-8
Flys 3x6-8
Skull Crushers 2x6-8
Dumbbell Shoulder Press 3x6-8
Dips 1xfailure

3 Back and Biceps
Deadlifts 4x6-8
Dumbbell Rows 3x6-8
Shrugs 3x6-8
Barbell Curls 3x6-10
Behind Back Barbell Wrist Curls 2x6-10