Mon - 
chest: incremented warmup then
3x5 bench
3x12 flyes
back: lat pulldown and row warmup
4x5 rows
4x5 lat pulldown
2x12 rows
2x12 lat pulldown
1 hr on the elliptical

Wed - 
Shoulders: incremented warmup
4x6 shoulder press
2x12 lateral raises
2x12 front raises
2x12 reverse flyes
Biceps
6x6
3x12
Triceps
4x6
3x12
1 hr on the treadmill

Fri -
Repeat mondays workout

Sunday - 
Repeat wed's workout