Thursday-Chest day:
Machine Plate loaded presses: 3-4 sets
Cable Flies: 3-4 sets
Incline plate loaded presses: 3-4 sets
Decline presses 3-4 sets
Dips: 3 sets
35 minutes on treadmill
Friday-Back Day:
Single arm lat pulldowns: 4-5 sets
Plate loaded machine rows: 4 sets
Machine pullovers: 4 sets
T-bar rows: 4 sets
Low pulley rows: 3 sets
Wide grip chins: 4 sets
Sled push for 10 rounds
Saturday: Arms
Machine preacher curls: 4 sets
Standing cable curls: 4 sets
Hammer curls: 3-4 sets
Concentration curls: 3 sets
Rope pressdowns: 4 sets
Machine extensions: 4 sets
Underhand pressdowns: 3-4 sets
Machine dips: 4 sets
Sled push: 10 rounds