Monday:Chest, Tri
1.Flat bench barbell
2.incline bench dumbell
3. rope pull
4. frech curl

Tuesday: Cardio/Rest

Wednesday: Upper Back, Biceps
1. wide grip pull down
2. row machine
3. standing dumbell curl
4. concentration curls- hammer

Thursday: Cardio/Rest

Friday: Shoulders, Legs, lower back, abs
1. Arnold press
2. Leg press
3. leg curls for hamstring
4. leg curls(?) for quads
5. calf workout( i think standing calf raise)
6. opposite thing of ab crunch, on that little thing that looks like preacher curl seats.....
7. crunches, resistance if I feel like it....

Sat&Sun Cardio/Rest

for all the weight training I do increasing incremental sets of 4, first set being just a warm up where i barely feel any work.
it goes like 12>10>8>6
when i hit the last set i need spot for all the exercises for the last rep on that set.......

Just one comment on your Friday routine hahah, you are missing the most important aspect of leg training - the squat. Replace the leg press with the squat and try to alternate between standing calf raises and donkey calf raises (and don't forget to do seated calf raises once in a while for the soleus muscles).

Other than that, your routine looks pretty solid.

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"Pain, is just weakness leaving your body"

"...damn you for not giving my TEST" - Metallica

"After this show i'll be fat and happy again.....If i make it to the show...." - Lee Priest

"Lets put some weight on the bar.." - Shawn Ray

"IT DOESN'T MATTER" - The Rock

day 1 chest
bb bench press 2 light warm ups
2 worksets 8,6
incline bb press
3 worksets 10,8,6
flat db flies 3 work sets 10,8,8

day 2 legs
squats 2 warm up sets
4 work sets
10,8,6,3
lunges 3 sets 10,8,8
leg ext 2 sets 15,10
leg curls 3 sets 10,8,6
stiff leg dead lifts
3 sets 10,8,6
calf raises 3 sets 20,10,5

day 3 rest

day 4 arms,shoulders
bb curls 2 warm up sets
2 work sets 8,6
db incline curls 2 sets 8,6
close grip bench 2 warm up sets
3 sets 10,7,5
skull krushers 3 sets 10,7,5
behind the neck press 2 warm up sets
3 sets 10,7,5
side laterals 3 sets 15,10,8
up right rows 2 sets 10,5

day 5 rest

day 6 back

deadlifts 2 warm up sets
4 work sets 10,8,5,3
db pull overs 2 sets 10,6
bb rows 2 sets 6,6
db shrugs 2 sets 10,7
fore arm wrist curls 2 sets 8,6

day 7 rest

repeat.....

now here is a great routine focusing on multi joint exercises that build mass and strength through out the body.as long as your diet is good you will make fast progress on this routine...
good luck peace......

s o u r j e r k kk k kk k k kk k kk k k

P.S. - You listed Day 4 twice???