This is more of a bulking exercise for all my lifters out there.
First off before I say anything, I feel it's important to remind everyone that all of our bodies are different. Something that works for me might not work for somebody else. So in no way am I saying this is going to be the perfect workout for you. Pay attention to your body and learn what's best for you!
If you aren't failing out half 3/4 of the way through each exercise, you aren't lifting heavy enough!
Monday & Thursday: Chest, Triceps, and Shoulders
Benchpress 5x5 3 minute rest
Scull Crushers 4x8-10 2 minute rest
Incline Benchpress 4x6-8 2 1/2minute rest
Tricep extensions 3x12 1 1/2 minute rest
Plate raises 4x12 2 minute rest
Chest Flys 4x15 1 1/2 minute rest
Tuesday & Friday: Back, Biceps, and Abs
Deadlift 4x8 3 minute rest
Curls 5x5 3 minute rest
Dumbbell Rows 4x5 each arm 1 1/2 minute rest
Hammer Curls 4x8 1 1/2 minute rest
Lat Pull-Down 4x12 1 1/2 minute rest
Wednesday: Legs
Squats 4x8 3 minute rest
Calf Raises (heavy) 5x12 2 minute rest
Leg Press 4x8-10 2 minute rest
Lunges 3x15 2 minute rest
Leg Extensions 3x10 2 minute rest
Leg Curls 3x8 2 minute rest
As far as abs go, I do my own morning workout just for abs every Monday, Wednesday, and Friday
Sit Ups 3xfailure
Leg Lifts 3x 15
Side to Side crunch 4x30
Hope this helps!