Quote Originally Posted by srebrenica View Post
monday/thursday
leg extension 3x15
squat 3x15
leg Curl 3x15
romanian dead lift 3x15
seated calf raises 3x15
standing calf raises 3x15

Tuesday/Friday
chest fly 3x15
chest press 3x15
lateral raise 3x15
shoulder press 3x15
dumb bell tricp extension 3x15

wednesday/saturday
bent over dumb bell fly 3x15
seated rows 3x15
bicep curls 3x15
barbell curl 3x15
shrugs 3x15
barbell shrugs 3/15
Since you are doing each body group twice a week why not switch the work out. Example of what i mean. On wednesday do your rows and saturday focus more on your lats with pull downs or or chain saws.
On tuesday your doing chest press, so on friday do incline dumbel presses and incline flys.

If you want to keep each work out light on the body part your training try and witch it up every work out so you incorporate everything by the end of the week.