This workout program should be performed three times a week, and should always follow a 10-15 minute cardio warmup and some light stretching. 
 

Shoulders Bar Military Press 1 set, 12 repetitions         Back Lat Pulldown 1 set, 12 repetitions      Cable Seated Low Row 1 set, 12 repetitions     Chest Decline Dumbbell Chest Press 1 set, 12 repetitions   Dumbbell Pullovers 1 set, 12 repetitions Arms Triceps Extension 1 set, 12 repetitions      Dumbbell Biceps Curl 1 set, 12 repetitions       Legs Machine Leg Press 1 set, 12 repetitions      Machine Leg Extension 1 set, 12 repetitions    Machine Leg Curl 1 set, 12 repetitions