Bodybuilding.net - Bodybuilding Forum

This is the Revised version:

Day 1: Chest/Calves and Cardio
Barbell Bench Press 3 8-10
Inclined Bench Press 3 8-10
Flat Bench Flies 3 8-10
Cable Crossovers 3 8-10
Seated Calve Raises 3 10-12
Standing Calve Raises 3 10-12
Crunches 4 12-15

Day 2: Back/Traps
Dead Lifts 3 8-10
Pull Downs (Reverse/Wide Grip) 3 8-10
Low Cable Rows 3 8-10
Bent Over Rows 3 8-10
Leg Lifts 4 12-15

Day 3:Off except for morning cardio that is and some crunches

Day 4: Shoulders/Biceps/Triceps
Seated Dumbbell Press 3 8-10
Seated Side Laterals 3 8-10
Bent over Laterals 3 8-10
Shrugs 3 8-10
Close Grip Bench 3 8-10
Overhead Dumbbell Extension 3 8-10
Straight Bar Press-down 3 8-10
Standing Barbell Curls 3 8-10
Inclined Dumbbell Curls 3 8-10
Hammer Curls 2-3 8-10
Leg Lifts 4 12-15

Day 5: Legs
Leg Extensions 3 8-10
Squats 4 8-10
Stiff-Legged Dead Lifts 3 8-10
Lying Leg Curls 3 8-10
Leg Presses 3 8-10
Lunges 3 8-10
Crunches 4 12-15

Day 6: Off

Day 7: Cardio