Monday: Legs
Leg Extensions 4 x 10reps
Squats 5x5 reps
Leg Press 5x5 reps
leg curls 4 x 10 reps
Stiff leg deads 4 x 10

Tuesday Biceps/calves
single arm preacher 4 x 10
barbell curl 3 x 8
hammer curl 3 x 8
standing calf 4 x 20
seated calf 4 x 20

Wednesday: Chest
Incline Bar 4 x 10
Incline DB 4 x 10
flat DB 4 x 10
Machine flys 4 x 10
dips 4 x 15

Thursday: Rest

Friday: Back
Lat pull down 4 x 10
seated row 4 x 10
T bar 4 x 8
DB row 4 x 10
Deadlift 4 x 8
Hyper ext 3 x 15

Saturday: Triceps/calves
Pushdowns 4 x 15
DB extensions 4 x 10
DB kickbacks 3 x 15
One arm cable pushdowns 3 x 15
Dips 3 x failure
stand calves 4 x 20
seated calves 4 x 20

Sunday: Shoulders
DB press 4 x 10
DB reverse fly 4 x 10
DB Lat Raise 4 x 10
Upright row 4 x 10
Shrugs 4 x 10

I try to get in and out of the gym in 45 min. (to help with kids after being at work all day and it also gives my wife time to get in her workout as well.)

Let me know what you think. I got it out of a BB magazine. First two weeks went well.