mon:
Dumbbell flat chest press 5x4-6
Dumbbell incline press 5x4-6
Dips leaning forward 5x6-8
Machine flues 5x4-6
Calves 9x8

Tues:
Shoulder press 5x4-6
Wide grip high rows 5x4-6
Lateral raises 5x4-6
Upright rows 5x4-6
Machine reverse flyes 5x4-6

Wed:
Squats 5x4-5
Leg press 5x4-6
Leg curls 5x4-6
Leg ext 5x4-6
Calves 9x4-6

Thurs:
Wide grip lay pull downs 5x4-6
Machine rows 5x4-6
Machine pull downs 5x4-6
Cable rows 5x4-6
Shrugs 5x4-6

Fri:
Hammer curls 5x4-6
Preacher curls 5x4-6
Dumb curls 5x4-6
Reverse grip tricep push downs 5x4-6
Machine tri ext 5x4-6
Cable push downs 5x4-6
Dips 5x6-8
Calves 9x10-12

And I'll change once in awhile like between machine, dumbbell, cables, ect