this is what i do right now...
monday- chest
flat bench(bar) 10x135lb, 8x235lb, 6x245lb, 4x255lb(squeeze at the top)
Incline bench (dumbells) 10x45lb, 10x70lb, 6x75lb, 4x80lb(squeeze at the top)
Peck Deck 10x155lb, 8x165lb, 6x180lb (Squeeze at the top)
Cable cross 10x80lb, 8x90lb, 6x 110lb(squeeze the shit out of it)

Tuesday- Back
Wide grip pull ups- 10xregular, 8x with 25lbs plate hanging on my waist,
6x with 35lb plate hanging on my waist
Lat pull down 10x 70, 10x160, 8x170, 6x190
Wide grip rows- 10x90, 10x150, 8x160, 6x180
Dumbells 8x70, 6x90, 6x100(with spot)
Reverse sit ups 10x15, 10x15(holding 25lbs plate), and again

Wednesday- shoulders
Barbell shoulder press- 10x45 ,10x95, 8x115, 6x135
and i dunno what other exercies are called but they work really good.

Thursday- rest

Friday- Arms
Biceps
Dumbell curls- 10x20, 8x45, 6x50, 4x55
Barbell curls- 10x50, 8x80, 6x90, 4x100
Hammer curls (dumbells) 10x25, 8x35, 6x40
Reverse curls(cable)- 10x80, 8x100, 6x110, 4x120

Triceps
Skull crushers 10x45, 8x70, 8x80, 6x90
Isolation- 10x35, 10x50, 8x55, 6x60
and other exercises i dunno know the names.

Saturday- legs
Squats- 10x135, 8x225, 6x235, 4x245
Leg press- 10x4 plates, 10x6plates, 8x12 plates, 6x14plates
Leg extention 10x100, 8x130, 6x140, 6x140
Hamstring curls- 10x70, 10x110, 8x120, 6x130, 4x150
Seated hamstring curls- 10x165, 8x180, 9x190,10x200

Calfs
i dont know the names for the exercies but i do alot of calves
help?