The routine:
Monday: Legs
3 x Squats
3 x Leg press
3 x Leg extension
3 x Hamstring curl
3 x Calves
Tuesday: Chest & Biceps
3 x Bench press
3 x Incline Dumbell press
3 x pec deck machine
3 x dips (forward leaning)
3 x Staight bar curls
3 x Dumbell Hammer Curls
3 x Dumbell concentration curls
Wednesday: Day off.
Thursday: Back
3 x Dead lifts
3 x Lat pull down - machine
3 x Dumbell raises
3 x Rows - machine
Friday: Shoulders & Triceps
3 x Military Press
3 x Dumbell Raise - shoulder
3 x Shrugs
3 x Close Grip bench
3 x Skull crushers
3 x cable push down
Note: 5 min stretch before workout. Abs to be trained 3 sets everyday after workout. 8-10 reps strict form.