Chest	A workout B workout C orkout	Bench press Add dumbbell bench press Add incline dumbbell bench press
Shoulders	A workout B workout C orkout	Seated dumbbell presses Add frontal dumbbell raises Add lateral raises
Back	A workout B workout C orkout	Bent rows, back extensions Bent rows, back extensions Add pull-downs
Arms	A workout B workout C orkout	EZ curls, pushdowns Add hi, moderate and low rep system Add dumbbell curls, dips Safety squats, keystone deadlifts
Legs	A workout B workout C orkout	Safety squats, keystone deadlifts Add lunge walking, glute-ham raises Add twisting squats, leg curls
Midsection	A workout B workout C orkout	Russian twists Add pre-stretched crunches Add sidebends

http://www.bodybuilding.com/fun/luis14.htm