MONDAY-(leg day) Stair workout- (Stairs=running up and down my stairs 5x as quick as possible) Here it is....
Stairs, jump lunges 20reps, stairs, jump lunges 20reps, Stairs, jump lunges 20reps, stairs, pop squats 15reps, stairs, pop squats 15reps, stairs, pop squats 15reps, stairs, jump side to side(landing on one leg at a time, and jumping as far as I can to each side 100reps), stairs, jump side to side 100reps, stairs, jump side to side 100reps, stairs, squats on rack 12reps, stairs, squats on rack 12reps, stairs, squats on rack 12reps, stairs, leg press 30reps, stairs, leg press 30reps, stairs, leg press 30reps, step ups(one leg at a time for 20 reps) 3 times in a row, and then I finish with running my stairs for 15 minutes.

TUESDAY-(bicep day) usually I do everything unilaterally.
bicep curl 6-8reps to failure(3x per arm) Hammercurl 6-8reps to failure(3x per arm), Incline curl 10 reps(3x per arm), 21's(3x per arm, If I feel that I need it I'll do a couple sets of negatives, I usually don't rest in between each exercise but I do rest about 2 minutes in between changing exercises, I end with 20-25 minutes of cardio

WEDNESDAY-(light tricep-light quad-heavy ham day) I chose about 3 exercises for tris. I then do light leg extensions10reps- 3x, Heavy ham curl 6-8reps-3x,walking short lunge(for quad work)20reps each leg-3x , very long lunge(for ham work)20reps each leg-3x, sissy squats 10-12 reps-3x, and either good mornings or falling forward hamstring curl thing 12reps, cardio for 20-25 minutes.

THURSDAY-(shoulders and chest day) Lateral raise 10reps-3x per arm, rear delt raise 10reps-3x , front raise 10reps-3x, behind the neck shoulder press 10x-immediately to upright row 10 reps-immediately to regular shoulder press 10reps( I do this 3x), narrow grip upright rows10reps- immediately to hammer grip shoulder press10reps(I do this 3x), Cable flyes 12reps-immediately to very incline chest press(I do this 3x), then I do 10 sets of as many as I can do(per set) decline push ups, cardio 20-25 min.

FRIDAY-(glorious glute day) butt blaster 10reps each leg 3x, squats on rack 15reps-3x,deadlifts 6-10reps-3x(feet flat on floor, heels raised, toes raise)I then drop the weight by 20% and put my feet back to flat on floor and pump out 20 reps, kneeling cable kick backs 10reps-3x per leg, step ups 20reps per leg, superset 3 way lunge with lumberjack squat-3x, superset jumping side to side with what I call legs over fence-3x, superset squating side to side under bar with reverse hyperextensions-3x, superset leg press with butt lifts-3x.cardio for 20-25 minutes

SATURDAY-(tricep day)Superset kickbacks(10reps per arm)with overhead tricep extensions(8-10reps), Wide grip push downs 8-10 reps-3x, narrow grip push downs 8-10 reps-3x, rope push downs 6-8reps-3x, french press 4-6reps-3x, superset 20 dips with narrow push up(as many as I can do till I fall over)3x, cardio 20- 25 minutes.

SUNDAY-(back day) I tend to only do back every other week, very,very heavy since my back has always been a very fast grower, If I don't do back I just do cardio, if I do back it goes as follows- giant set,reverse hold pulldown,regularhold pulldown,behind the neck pulldown(4-6 reps per exercise)3x,superset seated cable rows(10reps)with rows(10reps-or as many as I can pound out), one arm dumbell rows 6-8reps per arm-3x, end with straight arm push down(as many as I can do with 45 pounds)3x--cardio 20-25 minutes.