I posted a routine a while back - here's the thread
http://www.freakzonline.com/forums/showthread.php?t=33059


This is my new routine - any constructive criticism would be good

Grouping
Day 1 - Legs
Day 2 - Chest and triceps
Day 3 - Back and Biceps
Day 4 - Shoulders

MONDAY

Legs - Leg Press - warmup sets
Sets - 2 x 12 reps

Legs - Squats
Sets - 4 x 8-10 reps

Legs - Thigh extensions - machine (slow reps, drop set on final)
Sets - 3 x 8-10 reps

Legs - Seated Calf machine
Sets - 2 10-12 reps

Legs - Standing Calf Machine
Sets - 2 x 10-12 reps

WEDNESDAY
Chest - Flat press (dumbell or barbell)
Sets - 4 x 8-10 reps

Chest - Incline press - dumbells on 45 degree bench
Sets - 3 x 8-10 reps

Triceps - Bar pushdown
Sets - 2 x 8-10 reps

Triceps - Rope pushdown
Sets - 2 x 8-10 reps

FRIDAY
Back - lateral row - machine
Sets - 4 x 8-10 reps

Back - Lat Pulldown - machine
Sets - 4 x 8-15 reps - 15 for warm up, a couple of 10's, an 8

Biceps - Hammer curls - dumbells (thumb facing up, like a curl)
Sets - 3 x 8-10 reps

Biceps - Dumbell curls - dumbells - (thumb facing out)
Sets - 4 x 8-10 reps
OR

Biceps - Barbell curl - (slow, perfect form)
Sets - 4 x 10-12 reps

SUNDAY
Shoulders - Press - dumbells, barbell or machine
Sets - 3 x 8-10 reps

Traps - Shrugs - dumbells
Sets - 2 x 8-10 reps

Cardio - treadmill after each workout 10-20 minutes at a fast walk
Abs - every other day

I would add some hamstring work. I would definatley add some deads for back day. And I wouldnt worry about the abs :D

Bro need to know a little more about you. I must admit I stopped reading your routine when u only did 7 sets total for your legs. I do 25 sets but I have been in the gym 20 years now. SO if u let us know more about you and your goals then maybe the people on here can help u out.

25? damn that seems like a lot

I hate working hamstrings, so basically that drops about 5 sets from the routine

I am usually 'burnt' after doing 4 or 5 sets of squats, so I don't know how much more I can add

I have been doing 2 leg press warmups before squatting, so I will add that to the list

I am trying to gain more muscle, lose about 5-10 lbs of fat
I'd like to be a lean, muscular 200 lbs