Day 1: Chest (9-12 sets), Shoulders (6-9 sets), Triceps (4-8 sets)
Day 2: Back (12 sets), Biceps (6-9 sets), Traps (4-8 sets), Forearms-optional (2-4 sets, 15 reps)
Day 3: Legs- Glutes, Quads, Hamstrings, Calves (4 sets each, 10-15 reps)
Day 4 or 5: Abs (6 sets, 12-20 reps), 1 hour cardio
Day 4...