Well this is my current routine. Right now I'm doin sets of 5, reps in the 12-15 range lighter weights.. I just got off a cycle of doin 3 sets, 8-10 heavy weights. Good to keep it changed up now and then.
Sunday- Chest day. Bench press, incline dumbell press, incline fly, flat bench dumbell press, and pushups to finish out.
Monday- Leg day. Quad extensions, curls for the hammy's, squats, calf raises.
Tuesday- Biceps- Barbell curl, dumbell alternate curl, hammer curl.
Wed.- Triceps- dumbell kickbacks, close grip bench press, dumbell extensions.
Thur.- Shoulders- Barbell overhead press, dumbell lat raise, arnold press(dumbell), shoulder shrugs.
Friday- Rest
Sat- Rest