0311,
whew for guys who write allot and paste and cut. You talk sideways.

Here is my routine. And yes I do train more than once a week... just a diffrent muscle grouping and in a logical method,..

Day One
Incline press 3 sets
Flat Press 3 sets

Day Two
Squat 2 -3 sets
Leg Press 2 sets
Lying Leg Curl 3 sets

Day Four
Off

Day Five
Off

Day Six
Bent Rows 3 sets
Front lat pulldowns 3 sets
Rope Row 2 sets

Day Seven
Military Press 3 sets
Shrugs 3 sets
Rear laterals 2 sets
Side laterals 2 sets
Standing Calves 3 sets
Seated Calves 2 sets

Day Eight Off

Day Nine
Overhead Tricep Ext 3 sets
Lying Tri ext 2 sets
Alt Dumbell Curl 2 sets
EZ bar curl 2 sets
Wrist curls 3 sets

Day ten and eleven off

Day twelve
start the cycle over

Notice I dont religiously go be some archaic weekly structure. Your body doesnt give two figs about what day of the week it is.
As long as your blasting and fully recovering that is the key.

Just make sure to eat train and rest
If you train two days in a row then rest two days in a row.

That is my two cents worth.
Good Luck
Sleeper