[bamazav]

Originally Posted by Off Road

Skip the laterals, flyes, and upright rows. Replace with bar dips, military press, and shrugs. Oh ya, and add pull-ups.

legs: squats, standing calf raises, deadlifts
arms:barbell curls, dumbbells curls
back: barbell rows, pull-ups, shrugs
shoulders: military press
chest: Dumbbell press, bar dips

But that's a lot, you could get away with a lot less I'd think.

Take this and break it down something like this

Monday:
Squat
Pullups
Military Press
Dumbell or BB Press
Standing Calf raises

Wednesday:
Deadlift
Lunges
Rows
Dips
Curls

Friday:
Repeat Monday

Eat well, sleep well and add either weight or reps each session and you will see progress.