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Here's my workout plan:
I usually go for major muscle groups on upper body anywhere between 6-15 reps. For isolation movements anywhere between 10-20 reps. For legs I do anywhere between 15-25 reps. I go to failure on almost every set except on squads and on first set of the day as it is my warm up.
Monday: chest & triceps
Incline dbs press 1 warm up and 3 working sets
Flat dbs press 3 working sets
Push ups close grip 3 working sets
One hand triceps pushdown 3 sets
Triceps kickback 3 sets
Wed: back & biceps
Wide grip pull ups 4 sets till failure
Lat pulldowns 3 sets
Dead rows 3 sets
Biceps curls 3 sets
Hammer curls 3 sets
Friday: shoulders
Dbs shoulder press 1 warm up and 3 working sets
Front dvs raises (?)(not sure of the name but you know what im talkin about..)
Side raises 3 sets
Reverse flys 3 sets
Saturday: legs
Squads 1 warm up 3 working sets
Leg extentions 3 sets
Leg curls 3 sets
Calves 3 sets
I do 1 set of crunches till failure at the end of every workout.
Now you have 1 more routine as an example
