I do not stick rigidly to this set and rep scheme, many of my workouts are based on how I feel that day and I use the priority principle to focus on areas that really need improvement

Monday
Back & Biceps
-Bent-Over Barbell Row – 6 Sets, Reps: 20, 15, 12, 10, 8, 5
-Seated Cable Row – 6 Sets, Reps: 20, 15, 12, 10, 8, 5
-Lat Pull-Down – 6 sets, Reps: 20, 15, 12, 10, 8, 5
-Close Grip Pull-Down – 4 Sets, Reps: 15, 12, 10, 8
-Standing Dumbbell Curl – 4 sets, Reps: 15, 12, 10, 8
-15 min. cardio recumbent bike

Tuesday
Chest & Triceps
-Barbell Flat-Bench Press – 4 sets, Reps: 20, 15, 10, 8
-Superset:Incline Dumbbell Press – until failure
Incline Dumbbell Fly – until failure
-Decline Press – 6 sets, Reps: 10, 8, 5, 5, 5, 5 (Heavy)
-Cable Cross-Over – 4 sets, Reps: 15, 12, 10, 8
-Skull Crushers – 4 sets, Until failure starting heavy and reducing weight each set
-Un-weighted Bar Dips – 4 sets, until failure
-15 min. cardio recumbent bike

Wednesday
Rest

Thursday
Legs
-Leg Extension – 4 sets, Reps: 20, 15, 12, 10
-Prone Leg Curl – 4 sets, Reps: 20, 15, 12, 10
-Hack Squat – 4 sets, Reps: 15, 12, 10, 8
-Straight Leg Deadlift – 4 sets, Reps: 15, 12, 10, 8
-Leg Press – 4 sets, Reps: 10, 8, 8, 6
-15 min. cardio recumbent bike

Friday
Shoulders
-Rotator Cuff Circuit – 3 sets, 12 reps each movement
-Superset – 4 sets:Barbell Shrugs – until failure
Dumbbell Shrugs – 10 reps each set
-Superset – 4 sets:Front Raises – 12 reps
Bent Over Dumbbell Fly – 12 reps
-Arnold Press – 4 sets, Reps, 12, 10, 10, 8
-Machine Military Press – 4 sets 15, 12, 10, 8
-15 min. cardio recumbent bike.

Saturday
Rest -- maybe some cardio

Sunday
Rest