Monday: Chest/delts(except rear) cardio
Tuesday: Off
Wed: Hams, calves, abs
Thur: Arms, cardio
Friday:Off
Sat: Back, traps, rear delts, cardio
Sun: Quads, calves, abs
Thats should be good w/o overtraining.:) but ya wouldnt be hitting squats, press, and clean 2x a week