Day 4: Shoulders/Biceps/Triceps
Seated Dumbbell Press 3 8-10
Seated Side Laterals 3 8-10
Bent over Laterals 3 8-10
Shrugs 3 8-10
Close Grip Bench 3 8-10
Overhead Dumbbell Extension 3 8-10
Straight Bar Press-down 3 8-10
Standing Barbell Curls 3 8-10
Inclined Dumbbell Curls 3 8-10
Hammer Curls 2-3 8-10
Leg Lifts 4 12-15

This is a HUGE AS* workout, but its ok because I loved every second of it. Kept the rest between sets pretty short minute, minute and a half tops. I'm going to cut this down a little bit by removing the shrugs and throwing them in on Day II.