Chest:
Bench press with dumbbells(DB): 3 sets of 15 reps, 45lb DBs
Incline dumbbells: Same as above
Military dumbbells: 3 sets of 15, 30lb DB
Upright rows w/ bar: 3 sets of 50lbs
Lat Cable Pulldowns: 3 sets of 15 repts, 90lbs.
Lat cable rows: 3 sets of 15, 50lbs.
Tricep extensions lying on bench (lying on bench, hands together on curl bar, bring down to top of head and then extend back up: 3 sets of 15, 50lbs.
Tricep Cable pushdowns: 3 sets of 50lbs, up to 20 reps
Bicep Curls with curl bar: 3 sets 12 reps at 50lbs.
Bicep dumbbell curls: 2 sets, 20lbs x 10 reps
For legs, I do squats with an Olympic Bar, machine squats, leg risers and leg extensions and curl.
Then I do some situps, about 100.
My plan is to lose around 10 pounds in 2 months time. I will be a sculpted adonis.