I train at least five days per week, consistently rotating the workouts below. 

Day 1- Chest, Shoulders and Triceps

Incline Hammer Strength press: 3 sets of 8-16

Incline barbell bench press: 3 sets of 8-12

Flat barbell press: 3 sets of 6-12

Superset dumbbell side laterals with barbell upright rows: 3 sets of 12-20

Dumbbell press: 3 sets of 12-16

Straight bar press down: 3 sets of 8-16

Triceps dips (parallel): 3 sets of AMAP

Abs: 2 angles, 3 sets each

Day 2- Calves, Quads and Hams

Standing calf raise: 3 sets of 10-20

Seated calf raise: 3 sets of 10-20

Single-leg leg press: 3 sets of 10-20

Barbell back squats: 3 sets of 10-16

Dumbbell Romanian deadlift: 3 sets of 10-16

Lying leg curl: 3 sets of 10-16

Walking lunges: 3 sets of a predetermined length

Day 3- Back, Rear Delts, Biceps

Bent-over barbell rows: 3 sets of 8-12

Wide grip pull-ups: 3 sets of AMAP

Hammer Strength high pull: 3 sets of 8-16

Bent-over dumbbell laterals: 3 sets of 8-16

Barbell curl: 3 sets of 8-16

Incline bench dumbbell curl: 3 sets of 8-16 

Abs: 2 angles, 3 sets each