Mon - Chest:
15 each
Normal pushups
Wide
Wide with hands pointing out
Close with elbows in
Hop with both hands and legs
Alligator pushups
http://m.youtube.com/watch?v=1s-FhbNtKU0&desktop_uri=%2Fwatch%3Fv%3D1s-F...

Tue - Legs:
With barbel
15 Jumping squats
15 Jumping lunges each leg
10 Stiff one leg deadlift each leg
25 High knees
http://m.youtube.com/watch?v=rxI8_Su13-g&desktop_uri=%2Fwatch%3Fv%3DrxI8...

Wed - Biceps and Triceps:
8-10 reps each
1st superset:
Curls
Skull crushers
2nd superset:
Close grip barbel curl with knees in between
Tricep dips till break down
http://m.youtube.com/watch?v=547iye-K8S4&desktop_uri=%2Fwatch%3Fv%3D547i...

Thu - Shoulders:
8-10 reps each
Military press
Upright rows
Front raises
http://m.youtube.com/watch?v=y0TIFBc83d8&desktop_uri=%2Fwatch%3Fv%3Dy0TI...

Fri - Abs:
2 sets of Abs with legs raised
2 sets of Reverse abs
Dont have any video

Must watch it works.