Chest/Triceps: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout

(1) Bench press
(2) Overhead cable extension
(1) Dips (weighted if possible)
(2) Push up
(1) Single arm incline dumbbell press
(2) Leg lift
(1) Reverse single arm cable extension
(2) Decline sit up

Back/Bicep: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout

(1) Pull up (add weight if too easy)
(2) Standing cable curl
(1) Seated incline dumbbell curl
(2) Seated cable row
(1) Dumbbell bend over row
(2) Touch toe crunch
(1) Dumbbell curl
(2) Knee tuck crunches

Legs/Shoulders: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout

(1) Squat
(2) Lateral raises
(1) Shoulder press
(2) Side lunges: each leg
(1) Lunges with dumbbells: each leg
(2) Plank: hold for as long as possible
(1) Deltoid raise
(2) Russian twist abs