Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

Chest
Flat Bench Press 4 sets
Incline Hammer Strength Machine 2 sets
Dumbell Flyes 2 sets

Back
Deadlift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets

Biceps
Standing Barbell Curls 3 sets
Preacher Curls (with dumbells) 1 set

Triceps
Tricep Press down 2 sets
Dips (weighted) 2 sets

Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)

Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets
iv been working workout out for 6 months.