My current workout as follows. usually Monday - Thursday however some days I have to tweak it.
leg extensions 4x10
leg curls 4x10
Lat pull down 4x10
cable row 4x10
cable curls 4 x15
iso curls 4 x 10
BP 4 x 10
Butterflies 4 x10
Cable cross ( alternating between starting high and low) 4x 10
Military press 4x10
deltoid raises 4 x10
triceps push down 4 x 15
tricep extensions 4 x10
deadlifts plus all other auxillary lifts done on day 1
Day 4 incline bp or floor press plus all other auxillary lifts done on day 2
This allows me to hit every muscle group 2 times a week. Plus also doing 20-30 min of stairmaster 3-4 times a week.
Any tips on what to add in or take out?