Monday-chest/biceps
tuesday-abs/mid-section
wednesday-back/triceps
thursday-rest
friday-legs/shoulder
saturday/sunday-rest

Monday
chest
-incline dumbbell press
-chest press
-dumbbell press
-push-ups
Triceps
-standing barbell curl
-hammer curl
-sitting curls

Tuesday
-all different sit-ups

Wednesday(back)
-dumbbell incline shoulder raise
-bent over barbell row
-deadlift
triceps
-lying tricep extension(skullcrusher)
-triceps kickback

Friday

legs
-leg press
-barbell full squat
-leg extension
-calf raise
-leg curls
Shoulders
-seating dumbbell press
-dumbbell lateral raise

i have the diet and calories so im good with all that
thanks