Chest and Triceps

Chest

Bench Press - 4 x 5, 4, 3 and 3
Incline Bench Press - 3 x 12, 12 and 7
Dumbbell Bench Press machine - 3 x 8
Dumbbell Flyes - 1 x 40

Triceps

Dips - 2 x 5
Nautilus Triceps Press - 2 x 8
Cable Tricep Extension - 1 x40

Back and Traps

Back
Barbell Rows - 4 x 5
Dumbbell Rows - 3 x 10
V Bar Pull Down - 3 x 6
Seated Rows - 1 x 40

Traps
Power Barbell Shrugs - 3 x 5
Dumbbell Shrugs - 2 x 12
Barbell Shrugs - 1 x 40

Quads

Squats 4 x 5

Leg extensions 3 x 12

Leg press 3 x 12

Leg extensions 1 x 40

Shoulders and Triceps

Shoulders

Shoulder press 4 x 5

Arnold press 3 x 12, 10 and 10

Front raise(with weight plate) 3 x 12

Lat raise 1 x 40

Biceps

Barbell curl 3 x 5, 5 and 3

Cable preacher curls 2 x 12

Nautilus curl machine 1 x 40

Deadlifts and Hamstrings

Deadlifts 4 x 6

Romanian deadlifts 4 x 12

Leg curls 4 x 12, 10, 10 and 10

Single leg curls 1 x 40(each leg)

Chest and Triceps

Chest

Bench Press - 4 x 6
Incline Bench Press - 3 x 12, 10 and 7
Dumbbell Bench Press - 3 x 12
Dumbbell Flyes - 1 x 40

Triceps

Dips - 2 x 5
Pushdowns - 2 x 12 and 10
Cable Tricep Extension - 1 x 40

Back and Traps

Back
Barbell Rows - 4 x 5
Dumbbell Rows - 3 x 10
V Bar Pull Down - 3 x 12, 10 and 6
Wide grip pulldowns - 1 x 40

Traps
Power Barbell Shrugs - 2 x 5
Dumbbell Shrugs - 2 x 12
Barbell Shrugs - 1 x 40

Quads and Calves

Quads

Squats 4 x 5

Leg press 4 x 12

Hack squat 2 x 12

Leg press 1 x 40

Calves

Standing calf raise 2 x 15

Shoulders and Biceps

Shoulders

Shoulder press 4 x 5

DB clean and press 3 x 12

Bb front raise 3 x 10

Lat raise 1 x 40

Biceps

Nautilus curls 2 x 5

Cable curls 2 x 12

Nautilus curls 1 x 40 (a real biceps killer, took the best part of 10 minutes to complete the set!!)

Chest and Triceps

Chest

Bench press 4 x 5

Incline bench press 3 x 12, 10 and 9

Machine press 3 x 10

Flyes 1 x 40

Triceps

Close grip bench press 2 x 6

Nautilus tricep extensions 2 x 10

V-bar pushdowns 1 x 40