I also found this workout from another user on this site, just wanted to know which one seems more effective.

Monday(Chest & Tris)
Chest
Incline Smith Machine Bench Press - 3x8
Dumbbell Bench Press - 3x8
Incline Dumbbell Flys - 3x8
Pec Dec - 3x8

Triceps
Skull Crushers - 3x8
Cable Tricep Extension - 3x8
Dumbbell Tricep Kickback - 3x8
Dips - 3x15-20

Post workout - 15 Minutes of 15sec sprints/30 sec jog)


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Tuesday(Back & Bi's)
Machine T-Bar Row - 3x8
Cable Row - 3x8
Lat Pull Down (Finish w/ drop set as 5th set) - 3x8
Widegrip Pullups

Bi's
Dumbbell Curls - 3x8
Pulley Curls with Towel - 3x8
Preacher Curls - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)


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Wednesday(legs)
Squat - 3x8
45 Degree Leg Press - 3x8
Leg Extension - 3x8
Stiff Leg Deadlift - 3x8
Leg Curl - 3x8
Standing Calf Raise - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)


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Thursday(Shoulders & Abs)
Shoulders
Seated Dumbbell Press - 3x8
Dumbbell Lateral RaisesRear - 3x8
Rear Delt Machine - 3x8
Shoulder Press Machine - 3x8

Abs
Captain Chair Leg Raises 3X15-20
Ab Bench with Weights 3X15-20


Post workout - 15 Minutes of 15sec sprints/30 sec jog)

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Friday(Chest & Tris)
Chest
Incline Smith Machine Bench Press - 3x8
Dumbbell Bench Press - 3x8
Incline Dumbbell Flys - 3x8
Pec Dec - 3x8

Triceps
Skull Crushers - 3x8
Cable Tricep Extension - 3x8
Dumbbell Tricep Kickback - 3x8
Dips - 3x15-20

Post workout - 15 Minutes of 15sec sprints/30 sec jog)

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Saturday(Back & Bi's)
Machine T-Bar Row - 3x8
Cable Row - 3x8
Lat Pull Down (Finish w/ drop set as 5th set) - 3x8
Widegrip Pullups

Bi's
Dumbbell Curls - 3x8
Pulley Curls with Towel - 3x8
Preacher Curls - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)

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Sunday - Rest Day