Here's a workout i kinda made up which seesm to work well.  I do it at least once a month for a change of pace.  of course, you can sustitute the exercises for ones that work well for you. Side note:  I work out from home and don't use a lot of heavy weights.  Sometimes i even super set my Bi's and Tri's, and shoulder exercises for an extra pump.  The trick is definitely quality over quantity!! Drop me a line with any questions.  Good luck.

Back, Chest, Shoulders, Quads – 4sets, 12-15 reps

Triceps, Biceps, Hamstrings, Calves – 2 sets/2 exercises to failure (Burnout sets)

 Monday – Back (bent over rows/deadlift/side DB rows), Biceps, Triceps

Tuesday – Chest, Shoulders, Calves

Wednesday – Quads, Hamstrings

Thursday – Back (bent over rows/bent over lateral raises/shrugs), Shoulders, Calves

Friday – Chest, Biceps, Triceps

Saturday – Quads, Hamstrings

Sunday:  REST

**Abs (Mon/Wed/Fri) – Crunches, Leg Pulls, Air Bike, Torso Twists (circuit x 3)

**Cardio (Tues/Thurs/Sat) – 15 to 20 min jog

Back:  Bent-Over Rows, Side DB Raises, Deadlift

Biceps – Straight bar curls, Alt DB curls, EZ Curls

Triceps – French Presses, One-arm DB Extension, Dips

Chest – DB Flyes, Push Ups, Incline DB Flyes/Push ups

Calves – Standing Calf Raises, Donkey Raises, One Leg DB Raises

Quads – Squats, Lunges

Hamstring – Straight legged DL