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Day one, (Chest and bi's) monday
Flat dumbell press 3x10
Inclined dumbell press 3x10
Fly's using the lever machines 3x10
Standing dumbell 3x10
elbow on bench 3x10
lever machine with rope 3x10
8min abs

Day 2 (Back and Tricep) wendsday
Machine using a bar pulling from over your head to chest 3x10weights
Bent over rows
Lat Pulldowns
Lying Dumbbell Triceps Extension
skull crushers
Decline Dumbbell Extensions
Single Arm Pronated Dumbbell
Extensions
8min abs




Day 3 (Legs and Shoulders) friday

Sqaute Leg press 3x10
Leg extension in front 3x10 (Superset)
Leg extension in back 3x10 (Superset)


Front dumbell raise 3x10
Side dumbell raise 3x10
Military press 3x10
shrugs
8min abs

let me know if you got any suggestens or any advice thanks