Monday (Chest)

Incline machine press- 5 sets of 15 reps 

Wide grip dips- 5 sets of 15 reps

Flat dumbbell press- 3 sets of 15 reps

Cable cross over- 7 sets of 10-12 reps

Tuesday (Legs)

Squats- 6-8 sets of 15-20 reps (usually adding a 25 each set)

Leg press- 4-6 sets of 15-20 reps

Leg extensions- 4 sets of 15 reps

Leg curls- 6-8 sets of 15 reps

Wednesday OFF

Thursday (Shoulders)

Machine press- 6 sets of 15 reps

Side raises- 5 sets of 15-20 reps

Rear cables- 4 sets of 15 reps

Light shrugs- 3 sets to failure

Friday (Back)

Wide grip pull downs- 8 sets of 15 reps

Seated rows- 5 sets of 15 reps

One Arm Dumbbell Rows- 4 sets of 15 reps  

Rope pull downs- 6 sets of 10 reps

Saturday or Sunday I might work on some lacking part or restart my rotation.

I will usually add biceps to chest and triceps to shoulders of sometime just have an arm day. I try to hit at least a few ab sets every day.