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Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15

Day 2 Back/Shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

Day 3 rest

Day 4 Bis/Tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

Day 5 Legs
squats 5x5
leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to)
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds

Day 6&7 rest