MONDAY - Quads Day: (4 sets of 18)
Leg Extention (80-90lbs)
Hack Squats (160lb+sled)
Leg Press (250lb+sled)
(if I really want a hurting - walking lunges 20lb dbs)
 
TUESDAY - Shoulders: (3 sets of 12)
Standing shoulder press (15lbs + bar)
Sitting shoulder press with (20lb dumbbells)
Lateral Raises - straight armed (10lb db)
Lateral Raises - bent in close (20lb db)
Rear delts (15lb db)
Reverse pec dec (70lbs)

WEDNESDAY - Back, Chest & Biceps (3 sets of 12)
Chest Press (25lb db)
Pec Dec (55lbs) or Flies with 20lb db
Cable crossovers optional (I normally rotate exercises)
Lat Pulldowns wide (75-85lb)
Lat Rows (85lb)
Bent over rows (35lb db)
Straight bar curls (30lb plus lite bar - 45lb total)
Dumbbell curls (20lb db)

THURSDAY - TRICEPS (3 sets of 12) & HAMSTRINGS 4 sets of 18)
Dips (Body plus 45lb plate)
Straight-armed Tricep cable pull downs (35lb)
Tricep press (55lb+)
Tricep pull downs with rope (20-30lb)
Kickbacks, nosebreakers or over head press optional)
Sitting Hamstring Curl (90lb)
Laying hamstring curl (80lb)
Straight-legged dead lifts with dumbbells (35lb)

FRIDAY - MAKE UP DAY/EXTRA DAY. This is the day I work whatever is my weakest area or what I feel didn't get sore enough, etc. This week it was shoulders. Normally it is Quads (totally my weak area - these chicken legs need help!)