For each exericse do 3 sets 12, 10 and 8 reps adding weight each set. For each exercise only the last set intended to be performed to failure. Any sets prior to the last are simply warm-ups.

Monday
Chest and Triceps
Incline Barbell Presses
Hammer Strength Machine Presses
Incline Dumbbell Fly
Cable Crossovers
Skull Crushers
Dips
Tricep Pushdowns

Tuesday
Quads and Calves
Leg press
Hack Squat
Leg Extensions
Standing Calf Raise
Seated Calf Raise

Wednesday
Rest Day

Thursday
Back and Biceps
Deadlifts
Bent-over rows
Lat Pulldowns
Standing Barbell Curls
Preacher Curls
Alternating Dumbbell Curls

Friday
Hamstrings and Shoulders
Stiff Leg Deadlifts
Leg Curls
Overhead Press
Side Lateral Raises
Rear Lateral Raises
Shrugs

Saturday & Sunday
Rest Days.

Do forearms, and abs when convenient. I try to hit abs and forearms twice a week. Make sure your nutrition is top notch and ensure high-intensity effort in your workouts, that is the key to the whole program.