Upper:
Flat bench 3x6-8
Incline bench 3x6-8
Row 3x6-8
Shoulder Press 3x6-8
Lat Pulldowns or pull-ups 3x8-12
DB lateral raises: 3x8-12
Skullcrushers: 3x8-12
Tricep rope extensions or pushdowns: 3x8-12
Spider curls 3x8-12
DB hammer curls 3x8-12

Lower:
Squats 3x6-8
Leg press 3x8-12
Leg extension 3x8-12
Hamstring curls 3x8-12
Calf raises standing 3x8-12
Calf raises sitting 3x8-12