My program is a 4 day split. There is no specific day that I do a certain body part.

Chest/Bi's
Back/Tri's
Shoulders/Traps
Legs

Typical work out:

Chest: Bench 2 warm up sets 135, 185, 205, 3 sets at 225.

Incline bench 1-2 warm up 135, 155, 3 sets 185 or
205 depending on how I feel.

Hammer strength wide chest 2 warm up sets 3 sets to
failure usually 3 plates.

Biceps: Standing dumbell curls 2 warm up 3 sets 6-8 reps

Dumbell preacher curls. I like to concentrait doing
them single arm 4 sets 8 reps

Cable straight bar curl 3-4 sets.

Back: Hammer Strength lat pull, 2 warm up sets
3 sets with 3 plates and a quarter 8-10 reps

Bent over rows on Smith Machine 2 warm up sets
3-4 sets at 6-8 reps.

Lat pull down 4 sets behind neck 4 in front.

Triceps: Skull Crushers 2 warm up sets 3-4 sets with
6-8 reps.

4 sets push downs

3 sets Rope push downs

Shoulders: Military Press 2 warm up sets
1 set with quarters, 1 set with 35lbs plates
3 sets with 45lb plates

Side laterals 4 sets

Front laterals 3 sets

Bent over rear delt laterals

Traps: Barbell Shrugs 2 warm up sets, 4 sets 6
reps

3 sets dumbell shrugs.

Legs: Leg press 2 warm up sets
3 sets 12-15 reps
4 sets 6-8 reps

Leg extension 4 sets 8-10 reps

Leg curls 4 sets 8-10 reps

Deadlifts 4 sets 6-8 reps

Calves: Standing calf raise 5 sets 6-9 reps

Seated calf raises 4 sets.

Usually 25 minutes of cardio after weight training on the elliptical level 15.