Here Try This:

Mon: Back, Hams, Calves. 15-25 mins of HIT cardio

Tues: Off or Stretch.

Wens: Shoulders, Abs, Tris 15-25 mins of HIT cardio

Thurs: Off or Stretch

Fri: Calves, Hams, Quads (in that order)

Sat: Bis-Forearms and Tris or Chest, Bis-Forearms 15-25 mins of HIT cardio

Sun: Off or Steady State Cardio for 35-55 mins.