1st Day: Chest/Abs

• Flat Bench: 4 Sets × 8 Reps
• Incline Bench: 4 Sets × 8
• Decline Bench: 4 Sets × 8
• Pullovers: 4 Sets × 12
• Hammer Press: 3 Sets × 12
• Dips: 3 Sets × 12
• Weighted Sit Ups: 4 Sets x failure
• Hanging Leg Raises: 4 Sets x failure
• Side Bends: 4 Sets x failure
• Side Crunches: 4 Sets x failure

2nd Day: Back/Traps/Forearms

• Bent Over Row: 4 Sets × 8 Reps
• Deadlift: 4 Sets × 8
• Pulldowns: 4 Sets × 12
• Pull Ups: 4 Sets × 12
• Cable Row: 4 Sets × 12
• Shrugs: 6 Sets × 10
• Standing wrist curl behind back: 4 Sets x failure
• Reverse barbell wrist curl over bench: 4 Sets x failure

3rd Day: Delts/Abs

• Barbell Behind Neck Press: 3 Sets × 8 Reps
• Machine Press: 4 Sets × 8
• Lateral Raises: 4 Sets x 10
• Weight Plate Front Raises: 4 Sets ×10
• Front Raise: 4 Sets × 10
• Reverse Pec Deck: 4 Sets × 10
• Reverse Fly’s (on incline bench): 4 Sets × 12
• Weighted Sit Ups: 4 Sets x failure
• Hanging Leg Raise: 4 Sets x failure
• Side Bends: 4 Sets x failure
• Side Crunches: 4 Sets x failure

4th Day: Triceps/Biceps/Forearms

• Close Grip Bench Press: 4 Sets × 8 Reps
• Tricep Pushdowns: 4 Sets × 8
• EZ bar Skullcrusher: 4 Sets × 10
• Cable Kickback: 4 Sets × 12
• EZ Bar Curl: 4 Sets × 8
• Wide Grip Curl: 4 Sets × 8
• Hammer Curl: 4 Sets × 8 Reps (each hand)
• Concentration Curl: 4 Sets × 12
• Standing wrist curl behind back: 4 Sets x failure
• Reverse barbell wrist curl over bench: 4 Sets x failure

5th Day: Legs/Abs

• Squats: 4 Sets × 12 Reps
• Squat (to bench): 4 Sets × 12
• Bulgarian Squat: 4 Sets × 12
• Quad Extensions: 4 Sets × 16
• Stiff Leg Deadlift: 4 Sets × 12
• Leg Curls: 4 Sets × 16
• Glute Kickbacks: 4 Sets × 20
• Calf Machine Raises: 4 Sets × 20
• Seated Calf Raises: 4 Sets × 20
• Leg Press Calf Raises: 4 Sets × 20
• Weighted Sit ups: 4 Sets x failure
• Air bike: 4 Sets x failure
• Side Bends: 4 Sets x failure
• Barbell Twists: 4 Sets x failure

Source: www.cutandjacked.com