Day 1:
Hammer Bench (3 x 15)
Lat PD (3 x 15)
Rotator Cuff (3 x 15)
DB Shrugs (3 x 15)
Tri Pushdown (3 x 15)
BB Curl (3 x 15)
Forearm Curl (3 x 15)
Leg Ext (3 x 15)
Leg Curl (3 x 15)
Calf Raise (3 x 15)
Day 2/4/6 - Cardio + Abs
Day 3 (Superset):
Hammer Bench - Cable Flyes (15-15/15-15)
Incline...