Chest

Bench press/wide grip: 6 -8 sets, 10 - 12 reps

Flyes: 8 sets, 8 -12 reps

Pullovers: 6 sets, 10 - 12 reps

Back

Wide grip chins: 6 sets, reps - as many as possible

One arm rowing: 8 sets, 10 reps

Biceps

Alternate dumbbell curls: 6 sets, 12 reps

Concentration curls w/dumbbell: 8 sets, 10 reps

Lying concentration curls w/barbell: 8 sets, 12 reps

Triceps

*Pressdowns: 6 sets, 10 reps

*French press w/dumbbell: 8 sets, 10 reps

*Dips w/weight: 6 sets, 10 reps

      *Performed as a tri-set

Thighs

Leg press: 6 sets, 10 - 15 reps

Leg extensions: 5 sets, 20 reps

Leg curls: 5 sets, 12 reps

Calves

Standing calf machine: 8 sets, 12- 20 reps

Shoulders

Seated press behind neck: 6 sets, 10 reps

Laterals: 5 sets, 12 reps

One arm dumbbell press: 5 sets, 12 reps

Waist

Situps

Twists

Knee raises

    5 cycles - doesn't count reps, goes for burns

Method

Monday and Thursday: Chest, Back, Biceps & Triceps

Tuesday and Thursday: Thighs, Calves & Shoulders

    Waist is done each workout day

Source: 

3 More Reps book, page 125