here's the rest of my routine for the week. The previously posted is for monday.

Wed

legs, shoulders, abs

leg ext
2 warm up sets of 10

squats
1 warm up set of 10
1 mod heavy set of 6
2 heavy sets of 4-6

calf press
1 warm set of 10
1 mod heavy set of 6-8
2 heavy sets of 4-6

military press
1 warm up set of10
1 mod heavy set 6-8
2 heavy set 4-6

db lat raises to front
1 mod heavy 6-8
2 heavy 4-6

weighted cable crunches
1 warm up set of 10
2 heavy sets 10-15

FRI

Back and Biceps

cable pulldowns to front
1 warm up set of 8-10
1 mod heavy set 6-8
2 heavy sets 4-6

seated back row
1 mod heavy set 6-8
2 heavy set 4-6

bb shrugs
1 mod heavy set 6-8
2 heavy sets 4-6

standing alt db curls
1 warm up set 8-10
1 mod heavy 6-8
2 heavy 4-6

standing straight bar curls
1 mod heavy set 6-8
2 heavy sets 4-6

Tues and thurs are cardio days. If I'm not gaining weight like I think I should be, then I will layoff one day of cardio and go from there.