i workout at home and only have dumbells and a chinup bar to work with.
MON - Tate Press, tricep overhead ext., bench dips
TUES - cardio/abs
WED - dumbel/hammer curls, chin ups, push ups
THUR - cardio/abs
FRI - cuban press, see-saw press, shrugs, pull ups
SAT - cardio/abs
SUN - db...