Total body workout

smith squats 5x10 - increase wt each set
DB push press 5x6 - increase wt as possible
BB deadlift 5x10 - increase wt each set
UH lat pulls 3x8 - increase wt as possible
Depth Pushups 3x max reps - one minute rest
Assisted pistol squats 3x10 - alternate legs w no rest
DB Curls - Triple Dropset
Dips 3 x 10

Lower body

Hack Squat 5x20 - increase weight each set while maintaining reps
Dumbbell Deadlift 5x10 - same as above
Alternate Stepups 3x20 - use dumbbells for added resistance
Reverse Lunges 3x20 - no weight
Single calf raises 3xmax reps