Here is a routine I found that has resulted in very good progress.

Monday +Thursday

Bench press:3 warm up sets and 3 working sets/ 4-6 reps

Weighted pull ups: 3 sets x 4-6 reps

Barbell bent over rows: 3 sets x 4-6 reps

Military press: 3 sets x 4-6 reps

Weighted dips: 3 sets x 4-6 reps

Barbell curl: 3 sets x 4-6 reps



Tuesday + Friday

Squats: 7 sets x 4-6 reps

Deadlift: 5 sets x 4-6 reps

Reverse crunches: 3 sets x 15-20 reps

Crunches: 3 sets x 15-20 reps

Twisting crunches: 2 sets x 15-20 reps

Dumbbell side bends: 2 sets x 15-20 reps

Keep in mind that this is a 2 week program and must be cycled with more volume to progress.