Jaiddin

Sun: Legs.. Morning: quads
Warmup with 2x20 leg extensions.. medium weight to get the blood pumpin
Light stretching
Squats 5sets, pyramind. 1x12, 1x10, 1x8, 1x6, 1x3-4
Leg press 4x 6-8 (last set to failure)
Leg extensions 3x10-12 (last set to failure)
Afternoon: hamstrings and calves
Lying Leg curls 5x10-12 (last to failure)
Standing leg curls, cables. 3x6-8 (last to failure)
Hip abduction/induction machines (not just for chicks) 4x10-12 (last to faliure)
Toe raises 5x10-12. (vary my foot position to hit different angles each set)
Seated toe raises 5x10-12 (vary my foot position to hit different angles each set)

Mon: Arms (all last sets to failure)
Light-moderate stretching
Incline dumbell curls 1 warm up set, 1x15. 3x10
Concentration curls 3x10
Hammer curls 3x10
Preacher curls 3x10
Skull crushers 3x10
Tricep kickouts 3x10
Cable pulldowns with rope handle 3x10
Close grip bench 3-10

Tue: Back (all last sets to failure)
Light-moderate stretching
Wide grip pullups 5x 10-15 (last 2 sets are weighted)
Lat pulldowns 3x8-10
1arm dumbell rows 3x8-10
seated cable rows 3x10
seated machine rows (upper back) 3x10

Wed: Off
Thu: Shoulders (all last sets to failure)
Light-moderate stretching
Seated military press 4x10 (first set is warmup)
front dumbell raises 3x10-12
Horizonal raises 3x8-10
Lying incline horizontal raises 3x10-12 (description sucks, as i forgot the actual name for this exercise. Got it outta a flex many moons ago. works great tho)
Bent over rear raises 3x8-10
Reverse lateral raises 3x10-12

Fri: Chest (all last sets to failure)
Light-moderate stretching
Wide grip benchpress 2x15-20 warm up.. 3x6-8
Decline dumbell bench 4x8-10
Incline bench 4x8-10
Incline flys 4x8-10
Cable Crossovers 4x8-10

Sat: Off

Typically this is my regimen. I mix up the exercises every other week or so, and superset once a month. If I have a day that I feel I'm just not getting a good pump, I'll very the sets/reps/weight till I feel like I'm gettin the desired results.
I lift with a buddy who has been lifting with me for the last year in a half, so I feel more than comftorable going to failure, and occasionally doing a drop set, as he is a good spotter. Working out with a good partner can make all the differnce in yer workout.

Cardio 3-5days, depending on how much I feel I need that week. 45m-1hr, eleptical machine. Generaly done first thing in the morning. I do my lifting early afternoon. Generally do abs every 2-4days, after cardio in the mornings. Just depends on how they are feeling and if I think they need a lil extra work.