Day 1 – Chest/Bis

Flat Bench 4 sets

Dumbbell Incline 4 sets

Dumbbell Flat 4 sets

Lower Cables 3 sets

Chest Machine (change this every time) 3 sets

Barbell Curl  4 sets

Preacher Curl 4 sets

Dumbbell Work 4 sets

Pull Ups 4 sets

Day 2 – Legs/Shoulders 

Back Squat 4 sets

Front Squat 4 sets

Walking Lunges 3 sets

Calve Raises 8 sets

Random Leg exercise 

Barbell Press

Side/Front/Rear Raises

Shrugs 

Upright Row

Day 3 – Back/Tris

Pull ups 10 sets

Bentover Row 4 sets

Lat Row 3 sets

Dips 6 – 10  sets

Skull Crushers 4 sets

Pushdowns 3 sets

Day 4 – ABs/Jump Rope

***All workouts:  I rest 45 seconds between sets.  Reps are different depending on the exercise.  45 minutes in the gym.