MONDAY - Legs
4 sets leg extension 10-15reps (keep it light, this is just to get blood in the legs)
4 sets squat 6-10 reps
3 sets leg press 10-12 reps
4 sets leg curl 10-12 reps
3 sets stiff legged deadlift or walking lunges (hamstring or quad, pick one and alternate every so often or whichever you think needs more work)

TUESDAY - Chest
4 sets incline DB or barbell bench 8-12 reps
3 sets flat DB or barbell bench 8-12 reps
3 sets DB fly or machine fly (pec deck) 12-15 reps, focus on squeezing at the top
2 sets weighted dips

WED OFF

THURSDAY - back
4 sets bodyweight pullups: up to 15 reps (add weight if 4x15 is too easy)
4 sets bent over row barbell or DB row 8-12 reps
3 sets front pulldown, wide or narrow (switch it up) 8-10 reps
3 sets cable row 6-10 reps
Behind the head pulldowns(yeah they're bad blah blah blah): 2 sets 15 reps Medium easy weight...just squeeze.

FRIDAY - shoulders/arms
3 sets DB press or front military 8-10 reps
3 sets side laterals 10-12 reps
3 sets rear lateral machine or DB 10-12 reps
6 sets shrugs behind the back for 3 sets and to the front for 3

Triceps
3 sets 10-15 rope pushdown
3 sets skullcrushers or DB extensions 6-10 reps
3 sets reversed push down (palms facing) 8-10 reps

Biceps
3 sets barbell curl or e-z curl bar 8-12 reps
3 sets preacher machine or db/barbell 8-12 reps
2 sets hammer curl db or rope 10-15 reps
wrist curls 13-20 reps 2 sets

-Do abs on Monday and Thursday

-Do calves Tuesday and Friday.

-KEEP THE REST INTERVALS SHORT. 30-60 seconds between sets, no more. This is very important as it will fatigue the hell out of your muscles AND improve your conditioning.

-Alternate squats with deadlifts every week or two weeks if you want.

-Do your cardio normally and adjust depending on whether you're bulking or cutting.