Go to Barnes and Nobles and pick up Arnolds "Education of a Bodybuilder"
Do the advanced (superset) routine, and get ready to fuckin puke on legs day. And if you don't, your either not pushing hard enough, or your in better shape than I am! You really have to follow the rest time vey closely.
Here's legs day:
1. Squats and Leg Curls 5 sets of 10 + 1 warm-up set. Squats straight to Leg Curls, then one minute rest.
2. Leg Extensions and Lunges, 10 supersets of 15 reps. During the one minute rest, Arnold says to flex your thigh muscles. Fucin lunges get my ass every time. This is where I usually puke.
3. Standing calve raises and sit ups. 5 sets of 15 on calve raises, then 30 to 50 sit ups in between. NO REST
4. Leg Raises and Sitting calve raises. 5 sets of 15 each. no rest
5. Twists. One set of 50-100 bent over, then straight to the next exercise.
6. Wrist Curls. 5 sets of 15, with partial reps at he end of each set. (i.e. weight should be pretty heavy)
Arnold also writes about how he would pick out a lagging body part every month or so, and add exercises for that muscle s he was training it 4-5 times/week.
The whole workout should take no longer than an hour and 15 minutes. If you can accomplish that, then you probably had a pretty f***in good workout!
Hope this helps
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