Here's my split, just a sample of what I'm doing right now. I've been working out for long enough to know what my body responds to best, you'll need to try out different exercises to see what works best for you.
Monday-Legs
barbell squats-4 sets
leg press-4 sets
calf raises-4 sets
hamstring curls-4 sets
weighted dumbell lunges - 3 sets
Tuesday-Chest
incline dumbell press-5 sets
dumbell flyes -3 sets
smith machine press-3 sets
standing cable crossovers-3 sets
Wednesday-Back
deadlifts-4 sets
barbell rows-4 sets
dumbell rows-3 sets
good mornings (or similar lower back exercise)-3 sets
dumbell shrugs-2 sets
barbell shrugs-2 sets
Thursday-Shoulders
dumbell presses-4 sets
front dumbell raises-4 sets
bent over side laterals-4 sets
cable side raises-4 sets
Friday-Bis&Tris
barbell curls-4 sets
seated incline dumbell curls-4 sets
hammer curls-4 sets
skull crushers-4 sets
1arm behind the head dumbell raises-3 sets
cable pressdowns-4 sets
reverse cable pressdowns-4 sets
Note: This is just a sample, I vary things and switch the routine up every 4-5 weeks or so. Hope this helps! Oh and one more thing, EAT EAT EAT!! And make sure you get enough protein too. 1.5-2grams per pound of bodyweight.
