Mondays
Bench Press - (M.P.O. Method)
DB bench press - (max-ot)
Cable crossovers - (100-reps)
Front shoulder press - (blast singles)
DB shoulder press - (super-slow/failure)
Bent-over lateral raises - (100-reps)
* upper abs (100-reps)
Tuesdays
Rack deadlifts - (max-ot method)
Behind-the-neck pulldowns - (maximum pump)
Cable rows - (super-slow/failure)
Machine rows - (50-reps)
DB or machine shrugs - (100-drop; x-rep)
* lower abs (100-reps)
Thursdays
Squats - (mpo method)
Leg press - (super-slow/failure)
Hack squats - (100-reps)
Standing leg curls - (50-reps)
Seated calf raises - (100-reps)
* upper abs (100-reps)
Fridays
DB curls - (mpo method)
Preacher curls - (maximum pump)
Concentration curls - (50-reps)
Rack close-grip bench press - (blast singles)
DB tricep extensions - (maximum pump)
Pushdowns - (100-reps)
Hammer curls - (100-reps)
* obliques (100-reps)
More info: http://www.bodybuilding.com/fun/dennis34.htm