This routine is fairly simple and requires that you workout roughly 3 times a week. Remember to always start with a warmup consisting of roughly 5-10 minutes of cardiovascular activities (treadmil, skipping, etc) followed by some stretching.
  

Shoulders Bar Military Press 2 sets, 11-12 repetitions         Back Lat Pulldown 2 sets, 12 repetitions      Cable Seated Low Row 2 sets, 12 repetitions     Chest Decline Dumbbell Chest Press 2 sets, 12 repetitions   Cable Chest Flye 2 sets, 12 repetitions Arms Triceps Extension 2 sets, 11-12 repetitions      Dumbbell Biceps Curl 2 sets, 11-12 repetitions         Pulley Pushdown 2 sets, 11-12 repetitions          n/a Legs Machine Leg Press 2 sets, 12 repetitions      Seated Calf Raise 2 sets, 18-20 repetitions     Deadlift 2 sets, 15 repetitions     Machine Leg Curl 2 sets, 10-12 repetitions