Well last night I had shoulders and the pumps are getting unreal. I'm tossing up the 110's on bumbell military press hella easy compared to my struggling attempts at 4-5 reps, now getting it for 8. I have legs tonight but am feling sluggish today, I was up half the night with the baby so will decide, after I take a nap today, if I want to skip today and make it up on Saturday. Well I've been bouncing from 235-237 and last night was up to 238 1/2. I'm going to increase calories by aniother 500 in the next few days and see how that goes. I'm looking for a more lean, quality gain versus just putting on size so.....

Green to better answer your questions I rotate from a "A" week to a "B" week as follows:
A
day1- back
deadlift 3 warm-up sets of 15 with 4 working sets 8,6,6,4
cable rows 4 sets 10,8,8,6
lat pulls 4 sets 10,8,8,6
lawnmowers 4 sets 8,8,8,8
calve raises 4 sets of 15

day2- shoulders
warm up with pull-ups 3 sets of 12
military press 2 warm up sets, 4 working sets 8,6,6,4
behind the neck press machine 4 sets 8,6,6,6
cable raises/extensions(don't know what to call these) 4 sets 8
reverse pec deck 4 sets of 8
shrugs 4 sets 12,10,8,8

day3-rest

day4- legs
squats 3 warm-up sets of 12-15, 4 working sets 8,6,6,4
leg extension 3 sets of 8-12
leg curls 4 sets of 8-10
calve raises 4 sets of 15

day5- chest
flat bench 2 warm up sets 4 working sets 8,6,6,4
incline bench 4 sets of 8
decline bench 4 sets of 8
pec deck 4 sets of 8-12

day6- bi's/tri's
close grip bench 2 warm up sets 3 working sets 8,6,6
v-bar push downs 4 sets 8,8,6,6
single arm reverse extensions 3 sets 8,8,6
long bar curls 2 warm-up sets 4 working sets 8,8,6,6
single arm preacher curl 4 sets 8,8,6,6
hammer curls 4 sets to failure
calve 4 sets 15

day7- rest

"B" week

day1- back
hammer machine upper rows 2 warm-up sets, 4 sets 8,8,6,6
hammer machine lower iso-rows 4 sets 8,8,6,6
t-bar rows 4 sets 8,8,6,6
lat pulls 4 sets 8,8,6,6
calves 4 sets 15

day2- shoulders
pull-ups 3 sets 12
dumbell military press 2 warm-up sets 4 sets 8,6,6,4
front dumbell lift 4 sets 8
side dumbell lift 4 sets 8
reverse pec dec 4 sets 8
shrugs 4 sets 12,10,8,8

day3- rest

day4- legs
leg press 3 warm-up sets 4 working sets 8,6,6,4
leg extension 3 sets 8-12
leg extension 3 sets 8-10
calves 4 sets 15

day5- chest
dumbell flat bench press 2 warm-up sets 4 working sets 8,6,6,4
incline dumbell press 4 sets 8,8,6,6
decline dumbell press 4 sets 8,8,6,6
cable cross-overs 4 sets 10-12

day6- bi's/tri's
weighted dips 2 warm-up sets 3 working sets 8,6,6
over head dumbell extensions 4 sets 8,8,6,6
skull crushers 4 sets 8,8,6,6
preacher curls w/bar 4 sets 8,8,6,6
incline seated dumbell curls 4 sets 8,8,6,6
hammer curls 4 sets 8,8,6,6
calves 4 sets 15

day7- rest

Also abs are every other workout day.