My current routine

[cockdiesel]

Of course I change up all the time but this is pretty much the basis of it. Remember changing up is key.

Monday: Chest and biceps

flat bench 4 sets, 4-10 reps
incline db 4 sets, 4-10 reps
incline flyes 4 sets 10 reps
pec deck 4 sets 10 reps

barbell curls 4 sets, 4-10 reps
preacher curls 4 sets, 4-10 reps
reverse grip barbell 4 sets, 4-10 reps

Tuesday: Legs

Squats 5 sets 3-15 reps
leg press 5 sets 3-15 reps
hack squat 5 sets 3-15
lying leg curls 4 sets 4-12 reps
seated leg curls 4 sets 4-12 reps

standing calf raises 5 sets, 6 reps
seated raises 4 sets 6 reps

Wednesday: Delts and tri's
Barbell press 4 sets, 4-10reps
side laterals 4 sets, 15-20 reps
bent laterals 4 sets, 15-20 reps
any delt machine 4 sets, 15-20 reps

French curls 4 sets, 5-10 reps
close grip bench 4 sets, 5-10 reps
pushdowns 4 sets, 5-10 reps

Thursday: Back

Deadlifts 4 sets, 5-15 reps
barbell rows 4 sets, 5-15 reps
lat pulldowns 4 sets, 5-15 reps
seated row 4 sets, 5-15 reps

Friday: chest and tri's

flat bench 3 sets, 15 reps
pec deck 3 sets, 15 reps
cable crossover
or
any machine 3 sets, 15 reps

pushdowns 3 sets, 15 reps
reverse pushdown 3 sets, 15 reps
any machine or cable movement 3 sets, 15 reps

Sat. and Sun i can throw my gym pass away.