I work in cardio and rest days.

Routine (4-Day):

DAY 1
Chest:
Bench Press - 3/5, 85% max, explosive
Incline Bench Press - 3/12, 70% max, rhythmic
Cable Crossovers - 1/40, 40% max, slow

Back:
Deadlifts - 3/5, 85% max, explosive
Pulldowns - 3/5, 85% max, explosive
Bent-over Rows - 3/12, 70% max, rhythmic
Shrugs - 3/12, 70% max, rhythmic
Seated Row - 1/40, 40% max, slow

Biceps:
EZ Curls - 3/5, 70% max, explosive
Reverse EZ Curls - 3/12, 70% max, rhythmic
Incline Curls - 1/40, 40% max, slow

DAY 2
Shoulders:
Seated Press - 5/12, 70% max, explosive
DB Front Raise - 3/12, 70% max, rhythmic

Calves:
Calf Machine - 10/12, 75% max
(Alternate with Tris and Abs)

Triceps:
Skull Crusher - 5/8, 80% max, explosive

Abs:
Ab Machine - 5/8, 80% max, explosive

DAY 3
Back:
Pullups - 3 sets
Deadlift - 5/12, 70% max, rhythmic
Seated Row - 2/12, 70% max, explosive

Chest:
Bench Press - 6/10, 60% max, explosive

Legs:
Squats - 3/5, 85% max, explosive
Leg Extension - 3/12, 70% max, explosive
Leg Curl - 3/12, 60% max, fast
Leg Press - 1/40, 40% max, slow
(Alternate with biceps)

Biceps:
EZ Curls - 6/10, 60% max, explosive

DAY 4
Shoulders:
Seated Military Press - 3/5, 85% max, explosive
Lateral Raises - 3/12, 70% max, rhythmic
Standing Military DB Press - 1/40, 40% max, slow

Triceps:
Skull Crusher - 3/5, 85% max, explosive
Rope Pushdowns - 3/12, 70% max, rhythmic
Pushdowns - 1/40, 40% max, slow

Calves:
Calf Machine - 10/12, 75% max
(Alternate with Abs)

Abs:
Ab Machine - 3/5, 85% max, explosive
Reverse Crunchers - 3/12, 70% max, rhythmic
Russian Twists - 3/40, 40% max, slow