new 10 week workout routine if you're interested... I made it myself

Monday - Chest and Triceps			Recordings					3-Day Weight Chart
Chest
Exercise	Sets	Reps	Set 1	Set 2	Set 3	Set 4
Barbell Bench Press	4	10, 8, 8, 6						Day 1
Incline Bench Press	3	8, 8, 6						Day 3
Decline Bench Press	3	8, 8, 6						Day 6
Dumbbell Flys	2	10						Day 9
Dumbbell Pullover	2	8						Day 12
Cable Flys (Seated or standing)	9	12x3*, 8x3, 6x3						Day 15
								Day 18
Triceps								Day 21
Exercise	Sets	Reps	Set 1	Set 2	Set 3	Set 4		Day 24
Tricep Extension	4	10, 8, 8, 6						Day 27
Tricep Dip	3	10						Day 30
Tricep Bench Dip	3	8						Day 33
Skull Crushers	3	10, 8, 6						Day 36
Notes								Day 39
None.								Day 42
								Day 45
								Day 48
								Day 51
Tuesday - Back and Biceps
Back
Exercise	Sets	Reps	Set 1	Set 2	Set 3	Set 4
Chin Up	2	8
One Arm Dumbbell Row	3	8
Seated Row	2	8
Bent Over Barbell Row	2	8
Lat Pull Down	3	10, 10, 8
Deadlifts	3	10, 8, 6
Biceps
Exercise	Sets	Reps	Set 1	Set 2	Set 3	Set 4
Standing Barbell Curl	3	8, 8, 6
Close Grip Preacher Curl	3	8, 8, 6
Incline Dumbbell Curl	2	12 to 14
Concentration Curl	2	10
Seated Dumbbell Curl	4	15, 12, 8, 8
Isolated Cable Side Curl	4	12, 8, 6, 4
Cable Burnout	3	25, 18, 15
Notes
None.
WEDNESDAY - REST DAY/CARDIO
ABS
Thursday - Shoulders and Forearms
Shoulders
Exercise	Sets	Reps	Set 1	Set 2	Set 3	Set 4
Machine Shoulder Press	3	10
Dumbbell Reverse Fly	3	10
Military Press	4	10
Dumbbell Lateral Raise	2	10
Dumbbell Shrugs	2	10
Upright Row	2	10
Clean and Press	3	12, 8, 6
Cable Lateral Raises	3	10, 8, 8
Forearms
Exercise	Sets	Reps	Set 1	Set 2	Set 3	Set 4
Standing Wrist Curl	4	10
Barbell Wrist Curl	4	10
Notes
Dumbbell shrugs and upright row can be supersetted.
Friday - legs
Legs
Exercise	Sets	Reps	Set 1	Set 2	Set 3	Set 4
Squat	5	10, 8, 8, 6, 4
Leg Extension	3	12
Leg Curl	3	12
Stiff Legged Deadlifts	3	15, 12, 10
Leg Presses	4	12*, 10*, 8, 8
Calves
Exercise	Sets	Reps	Set 1	Set 2	Set 3	Set 4
Standing Calf Raise	4	12
Seated calf Raise	2	12
Notes
None.