OK i set up a program on my own cause this site was down for me this morning..here it is...Its the workout from THE MENS HEALTH HARD WORKOUT PLAN (paperback book)

Monday. Legs, butt, thighs, chest, tris
1. Squat
2. Hack squat
3. Leg curls
4. leg extension
5. Heels raise
6. Ankle Flexion
7. Stationary lunge with dumbells
8. Incline bench
9. Dumbell flyes
10. french curl

Wed. Back Shoulders, Bi's, and forearms

1. Upright rows
2. Side Deltoid raise
3. Shrugs
4. Front deltoid raise
5. Behind-the-neck press with dumbell
6. T bar rows
7. Dumbell swing
8. Wide grip row
9. Dumbell rows(one arm)
10. Preacher curl
11. Reverse grip barbell curl
12. Forearm curl
13. Reverse forarm curl

Friday. Legs, butt, thighs, chest, tris
1. Front squat
2. Good Morning
3. Duck squat
4. Leg curl
5. Dumbell power lunge
6. Seated heel raise with barbell
7. Ankle Flexion
8. Lateral lunge with barbell
9. Decline bench press
10. Dumbell Fly
11. Dumbell kickback

Sat. Back Shoulders, Bi's, and forearms

1. Dumbell raise
2. Lying side deltoid raise
3. Shrugs
4. Front deltoid raise
5. Overhead press with barbells
6. Wide grip row
7. Good morning
8. Toe Touch
9. Dumbell rows
10. Alternating dumbell curls
11. Wrist raise
12. Reverse wrist raise.

Now im not gonna be doing alot of these because im limited at the YMCA. So ill make some adjustments. But this seems like alot and it will take me hours to do. Guys please feel free to make changes and give me tips i need it. And maybe some sets and reps will help.

Thanks so much
-Justin (FBG)