Push-
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Incline chest (barbell or machine) 3 sets, 8-12 reps
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Dumbbell bench press 2 sets, 8-12 reps
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Cable flys, 2-3 sets, 8-14 reps
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Seated shoulder press, 3 sets, 8-12 reps
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Skull crushers, 3 sets, 8-14 reps
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Rear delt flys, 4 sets, 10-20 reps
Pull-
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Pull-ups, 3 sets, 10-15 reps
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Lat-pulldowns, 2-3 sets, 8-14 reps
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Barbell/Machine rows, 4 sets, 8-12 reps
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Pullovers, 3 sets, 8-14 reps
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Hammer curls, 3 sets, 8-12 reps
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Hanging leg raises (abs), 43 sets, 8-12 reps
Legs (Calves, Hamstrings, Leg extensions, Glutes)-
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Calf Raises, 5-6 sets, 10-20 reps
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Seated Hamstring curls, 2 sets, 8-14 reps
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Barbell squats, 3 sets, 8-14 reps
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Leg extensions, 3 sets, 8-14 reps
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Dumbell or barbell Romanian deadlifts, 2 sets, 8-12 reps
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(feel free to add hip thrusts if not enough glute development)
Arms-
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Lateral raises, 4-5 sets, 8-14 reps
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Preacher curls, 3 sets, 8-14 reps
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Dumbbell Bicep curls, 2 sets, 8-14 reps
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TricepPushdowns, 5 sets, 8-14 reps
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Rear delt flys, 4 sets, 10-20 reps
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Neck curls, 3 sets, 10-20 reps (plate on face with rag)