New Program

Chest

Flat Bench Press – 10, 10, 8, 6, 4, 3, 3, 3 (first actual set = 6 reps)
Incline Bench Press – 6, 4, 3, 3
Decline Bench Press – 6, 4, 3, 3
Flat Dumbbell Flyes – 8, 8, 8, 8
Incline Barbell Press – 8, 8, 6, 6
Cable Crossover – 8, 8, 8

Triceps

Weighted Dips – 10, 8, 8, 6
Overhead Extension (Barbell) – 8, 8, 6, 6
Skullcrushers – 8, 8, 6, 6
Cable Pushdowns (Pronated) – 8, 8, 8, 8
Cable Pushdowns (Suppinated) – 8, 8, 8, 8
Kickbacks – 8, 8, 8

Day 2 – Legs and Biceps

Legs

Squats – 12, 10, 8, 8, 6, 6
Leg Press – 8, 8, 8, 8
Leg Extension – 10, 8, 8, 8
Hack Squat – 8, 8, 6, 6
Leg Curl – 10, 8, 8, 8
Straight Leg Deadlifts – 8, 8, 8, 8

Biceps

Standing Barbell Curls – 10, 8, 8, 8
Alternating Dumbbell Curls – 8, 8, 8, 8
Preacher Curls (Barbell) – 8, 8, 8, 8
Hammer Curls – 8, 8, 8, 8
Cable Curls – 10, 8, 6
Concentration Curls – 12, 10, 8

Day 3 – Back and Shoulders

Back

Pullups – 10, 10, 10
Bent over rows – 8, 8, 8, 8
Pulldowns (behind neck) – 8, 8, 8, 8
Pulldowns (in front) – 8, 8, 8, 8
One arm Dumbbell rows – 8, 8, 8, 8
Seated Rows – 8, 8, 8, 8

Shoulders

Military Press (in front) – 10, 8, 6, 4, 4
Military Press (behind neck) – 8, 6, 6, 4
Front Dumbbell Raises – 8, 8, 8, 8
Side Dumbbell Laterals – 8, 8, 8, 8
Rear Dumbbell Laterals – 8, 8, 8, 8
Barbell Shrugs – 10, 10, 8, 8