**Monday: Back and biceps
Back - pull-up, bent over row, deadlift, do 3-4 sets of each (reps 6-12 range)
Biceps - straight bar curl (4 sets), hammer curl (4 sets)
Abs: choose 3 excercises, do 3 sets of each (weighted)
**Tuesday: Chest and Tris
Chest: flat bench, incline bench, flyers or cables , do 3-4 sets of each (6-12 rep range)
Tris: Close grip bench press, dips, sculls (2-3 sets each)
**Thursday: Shoulders and shrugs
Shoulders: pull and press, side laterals, reverse flyers (3 sets of each)
Shrugs: Straight bar lift, hanley dumbbells (3 sets of each)
**Friday: do HIT cardio training (sprint 30 seconds, walk 30 seconds - repeat 8 times); do a light ab session
That's a simple plan which will get you to your goals, also remember to eat well (every 2-3 hours, minimum 6 meals a day), drink lots of water. Take a multi vit and fish oil, get lots of sleep. You will be at 180 lbs with low BF fast.
Also, if you are willing to put in some effort to stick to a diet, research the Anabolic diet, it's awesome. It would be perfectly suited to your goals..