dude. christ. here:

Day 1: Chest/Tri/Abs

• 4 x 8 BB Bench Press
  • Warm up @ 185 lbs
  • 3 sets @ 220 lbs
• 4 x 10 BB Close Grip Bench
  • Warm-up set @ 135 lbs
  • 3 sets @ 165 lbs
• 4 x 10/20 DB Incline Bench Press
  • 4 x 10 @ 75 lbs
  • 4 x 20 @ 60 lbs
• 4 x 10 Dips [35 lbs]
• 4 x 12-15 DB/Mach. Fly
  • DB Flys @ 40 lbs
  • Mach. Flys @ 170 lbs
• 3 x 10 EZ Skull Crusher Super Set
  • 3 sets @ 85 lbs Skull Crusher
  • 3 sets @ 85 lbs Chest Press
• 3 x 21 DB Push-up Circuit
• 4 x 15 DB Tricep Extension [30 lbs]

Day 2: Bi/Back

• 5 x 5 Deadlift
  • Warm-up @ 225 lbs
  • 3 sets @ 315 lbs
  • 1 set @ 325 lbs
• 4 x 10 DB Hammer Curl Super Set
  • 4 x 10 @ 45 lbs
  • 4 x 10 Wrist Twists @ 25 lbs
• 4 x 8 Pull-ups
  • 2 sets Wide
  • 2 sets Close
• 4 x 12-15 EZ Preacher Curl [80 lbs]
• 4 x 10 Lat Pulldown Wide
  • 4 x 10 Cable @ 175 lbs
  • 4 x 10 Mach. @ 135 lbs
• 4 x 10 DB Static Curl [30 lbs]
• 4 x 10 Row Close
  • 4 x 10 DB @ 80 lbs
  • 4 x 10 Mach @ 160 lbs
• 8 x 8 Crazy 8's Dropset
  • 8 x 8 Cable @
  • 8 x 8 Mach @

Day 3: Legs/Shoulders/Abs

• 5 x 5 Back Squats
  • Warm-up @ 185 lbs
  • 3 sets @ 285 lbs
  • 1 set @ 290 lbs
• 4 x 10 Shoulder Press
  • BB @ 135 lbs
  • Mach. @ 105 lbs
• 4 x 12-15 Calf Raises [115]
• 4 x 20 Shrugs
  • Trap Bar @ 225 lbs
  • DB @ 100 lbs
• 4 x 10 Leg Curl
  • Cable Face down @ 190 lbs
  • Cable Seated @ 160 lbs
  • Mach. Seated @ 135 lbs
• 4 x 12-15 Mach. Rear Deltoids
  • Facing Mach. @ 100 lbs
  • Facing Aisle @ 150 lbs
• 4 x 10 Leg Extension
  • Cable @ 150 lbs
  • Mach. @ 35 lbs
• 4 x 15 Shoulder Raise [20 lbs]
  • 2 sets Out Front
  • 2 sets Out Side

Day 4: Chest/Tri

• 5 x 5 BB Incline Bench Press (200)
  • Warm up @ 175 lbs
  • 3 sets @ 200 lbs
  • 1 set @ 205 lbs
• 4 x 9 Dips [35 lbs]
• 4 x 10/20 DB Bench Press
  • 4 x 10 @ 85 lbs
  • 4 x 20 @ 65 lbs
• 9 x 6 Diamond Push-up Circuit
  • 3 x Decline
  • 3 x Normal
  • 3 x Incline
• 4 x 12-15 DB Incline Fly [35 lbs]
• 4 x 12-15 Skull Crusher [85 lbs]
• 4 x 10 DB Pullover [70 lbs]
• 4 x 12-15 Tricep Pulldown [ lbs]

Day 5: Bi/Back/Abs

• 4 x 10 DB Seated Curl [40 lbs]
• 4 x 8 Pull-ups
  • 2 sets Wide
  • 2 sets Close
• 4 x 10 EZ Reverse Curl [75 lbs]
• 4 x 10 Lat Pulldown
  • 4 x 10 Close [135 lbs]
  • 4 x 15 Rock Type [70 lbs]
• 3 x 21 EZ 21s [70 lbs]
• 4 x 10 Mach. Row Wide [160 lbs]
• 1 x ? DB Pyramid Curls
  • 1 x 8 @ 15 lbs
  • 1 x 8 @ 20 lbs
  • 1 x 8 @ 25 lbs
  • 1 x 8 @ 30 lbs
  • 1 x 8 @ 35 lbs
• 4 x 10 Back Extensions (45)

Day 6: Legs/Shoulders

• 5 x 10 Leg Press
  • Warm up @ 540 lbs
  • 1 set @ 630 lbs
  • 1 set @ 720 lbs
  • 1 set @ 810 lbs
  • Burnout set @ 630 lbs
• 4 x 10 DB Shoulder Press [70 lbs]
• 4 x 10 Jump Squat
  • Warm up @ 135 lbs
  • 3 sets @ 145 lbs
• 4 x 10 Upright Row
  • Warm up @ 125 lbs
  • 3 sets @ 130 lbs
• 2 x ? DB Lunges [50 lbs]
• 4 x 20 Shrugs
  • Trap Bar @ 225 lbs
  • Barbell @ 225 lbs
• 4 x 12-15 Calf Raises
  • 2 sets Heels in
  • 2 sets Heels out
• 4 x :30 Rope Pull
  • 2 sets Up
  • 2 sets Down