Mon
Military press - 3X8
Flat dumbbell press - 3X8
Squats - 3X8
Triceps
Abs

Wed
Hack squats - 3X8
Pull ups - 5X6
Lat pulls - 3X8
DB Shrugs - 4X10
Biceps
Hyper extensions

Fri
Flat bench press - 3X8
Arnolds - 3X8
Squats - 3X12
Rows - 3X8
Triceps
Abs

I had some free time, so I made up the workout I'll start when I get back from Florida. I'm going to change some things around after the first week. I don't like having four compound movements together on Friday, but I should be able to handle it. Let me know if you have any ideas..

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