i dont have specific days i work out certain groups. i just try and ensure that the muscles involved that day has had sufficient rest and are not sore.
Back: pulldowns 1x10 then 5x5 with the stack.
-seated cable rows for 2 sets of 8
-single rows with the plate loaded machine for 3 sets per side with whatever weight i want to use
-seated row machine with the pad that pushes on your chest for 3 sets of 12 with a very wide grip pulling upward for those traps and rhomboids
-2-3 sets of barbell shrugs
-partial deads for 5 sets of any reps depending on the weight used
Chest: flat bench 1 warm up then 4-5 sets, reps vary depending on how i feel.
-incline2-3 sets of 5-10 reps
-Flat Dumbbell press for 2 sets
-plate loaded incline machine press for 3 sets to failure
-flat flies for 3 sets of 8-15
-machine flies for 4 sets of anything i can do with the whole stack
Thighs: Squats 2x10 then 5x5
-Leg Press- 6x5-12 reps
-Plate Loaded Seated ham curls- 3 sets of 10 reps
-hack squats 2 sets of any reps
-extensions 2-3 sets of 10-20 reps
Calves:
-Smith machine calf raises are my only calf workout, i go to hell and back on these. easy warm up of 225 for 50 reps
315-30 repsx2
405- 2x20
495-2x20
585-1x12
675-1x10
765-2x 8-whatever i can do
Shoulders:
- behind the head seated barbell military press 3 sets of any double digit reps and then 3 sets of any reps with heavier weights
-standing front press 2x10 with 135 and then 175. then 3x5 and 2 max outs
-2 sets of single armed dumbbell presses
-3 sets with plate loaded military press machine
-2 sets of front and side raises
-barbell shrugs 6 sets 5-10 rep
-plate loaded machine shrugs 3 sets of 15-20
Arms:
-singular iso bicep curls 3 sets of 30 reps each arm
-barbell curl 5x5
-iso plate loaded curl machine 3x10
-hammer curls 5 sets with 8 reps, heavier each set
-reverse curls 3 sets of 8-10
-tricep pushdowns 3 extreme drop sets. 5 reps full stack, 5 reps every plate until i reach 35lbs which will be 8-15 reps...kaboom knows what i mean LOL!
-overhead tricep extensions with a barbell for 3 sets of 8
-skull crushers 3 sets of 10
- overhead tricep press using the calf raise machine for 3-4 sets of 10-15
-barbell shrugs 3x10
yep, thats my current workout and i dont plan on changing it. ive grown alot on my own routine. i dont workout every day though. i like to hit shrugs every time i do arms, back and shoulders...it ties everything together so it needs special treatment for what im wanting to do with my weight lifting
__________________ 6'3"
285lbs
arms 23"
calves 23"
thighs 34"
chest 50+ inches
22 years old and 100% natural
"A true man of honor feels humbled himself when he cannot help humbling others" -Robert E.Lee
"Just a freight train comin your way"
"YOU DON'T HAVE TO BE FAT TO BE STRONG" - Svend Karlsen  | 
you can take that to the bank
Shut up and lift! 
