Monday 5x5

Deadlifts
t bar rows
dumbbell incline chest press
dumbell lateral raises
barbell curls wide grip
leg raises

Tuesday
abs and cardio

Wednesday 4x8

Squats
bench press
military press
pullups
lying tricep extensions
calf raises

Thursday
abs and cardio

Friday 3x12
lunges
dips
push press
dumbell front raises
dumbell alt curls
hanging wipers