Train 2x a day/3 days a week. Example:
Mon: Back/chest
Wed:Shoulders/traps
Fri:Legs/arms
Tues, thursday, sat, and sunday are all cardio/ab days.
Today i did back/chest.
Deadlifts. 3 sets.
Bent over barbell row. 3 sets
Pec deck with seat lowered to hit upper pecs. 5 sets
Seated cable rows 3 sets
Incline Barbell bench. 3 sets
Lat pulldowns. 3 sets
Flat dumbell press. 3 sets
Pec deck with seat positioned to work entire chest. 3 sets.