Monday

Bench press 3x8-12
Incline Press 3x8-10
Decline Dumbell press 3x10-12
Flat Flyes 4x10-15

Tuesday

Bent barbell rows 3x 8-10
Deadlifts 3x8-12
Bent one arm dumbell rows 3x10-12

Wednesday

Barbell curls 3x8-10
Alternating dumbell curls 3x8-10
Dips 4x10
Reverse grip extensions 3x8-10
Hammer curls 3x8-10
Reverse curls 3x8-10

Thursday

Military press 3x8-12
Arnold press 3x8-10
Side raises 3x8-12
BB rows 4x12-15

Friday

Squats 3x8-10
Leg presses 3x8-10 Leg extensions 3x10-12
Leg curl 3x8-12
Standing calf raises 4x10-15

Saturday

20 minutes cardio
Situps 3x30-50
AB crunches 3x20-50
Twisted crunches 3x15-30
Inclined situps 3x20

That is the training part it will help you produce good muscle gains.

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