perrascm 
"one day I'll be under those lights..."
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I'm running a 4 day split right now.
Day 1- Back/Bi's
Warm up set of pull-ups to failure. Then a good 2 minutes of streching.
Lat Pull down 5 X 15-8 -two warm-up then 3 working with a drop set on the last set.
Old Skool T-bar rows 4 X 8-10
Low Pulley Rows 4 X 8-10 w/ double drop set on last.
Bent Over rows 3 X 8
Good Ol' Deads 3 X 6 (every other back day)
Shrugs 3 X 15
Day 2- Chest/Tri's
I warm up with 25-50 pushups and a good stretch of the chest and arms.
I use the Hammer strength bench cause I lift alone. 5 X 15-8
Incline Press 4 X 8-10(DB one week, BB the next)
Incline flyes 4 X 8-10
DB Pullovers 3 X 6
Close grip decline bench 4 X 6-10
Skulls 4 X 8-10 (either incline or flat)
cable rope pull downs
dips 4 sets to failure
Day 3- Off
Day 4- Legs
Bike for 5-10 mins an then I stretch
I pre-exhaust Quads with Leg extensions. I do 10 on each leg individually then I use noth legs and go very slow contracting very hard at top. 5 X 10
Squats 4 X 8-10 All the way down. I vary my stance on what I feel needs to be torn up.
Lunges 4 X 15-8(DB or Smith Machine)
SLDL 4 X 8-10
Leg Curls 5 X 8-10 W a drop set on last set.
Calves- from the floor no weight X 30
from a block no weight X 30
From a block w/ Weight X20
Do all the 4 times as a circuit and you'll be done... Stretch after each complete circuit.
Day 5- Delts/Chest
I start off by rotating around so 5 lb plates in all directions then I stretch.
Military press with DB's or a BB. every 3-4 weeks I'll go behind the neck. 5 X 15-8
Sitting lateral raises 4 X 8-10
Bent over rear flyes 4 X 8-10 Sometimes I'll use an incline bench for stricter movement.
Upright rows 3 X 8-10
Shrugs 3 X 15
Day 6- Rest
Day 7- Repeat
I do abs almost every day. I do Hanging knee raises, and raises to the sides and rope cable crunches.
I'm changing it soon so it'll look like this
Back(with Bi's)
Chest(with Tri's)
Off
Legs
Delts(with Chest)
Arms
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