I pulled this straight from my journal:
Monday - Upper, heavy
Incline BB Bench Press - 4X6
T-bar Row - 4X6
Flat DB Bench Press - 4X6
Overhead tricep ext - 4X8
Ab work
25 min cardio

Tuesday - Lower, light
Front Squats - 4X8
Calve raises - 4X15
Weighted lunges - 4X15
Ab work
25 min cardio

Wednesday - descanso

Thursday - Upper, light
Closehand Bench Press - 4X8
Shrugs - 4X8
Pull ups - 4X8
Curls - 4X8
25 min cardio

Friday - Lower, heavy
Week A - Deadlifts - 4/5X3
Week B - Squats - 4X6 + Romanian Deadlifts - 4X8 (light)
Leg Press - 4X6
Calve Raises - 4X15
Ab work

BUT.....it has a bunch of specific stuff. The order of the muscles worked and the lifts I did were based on specific areas I was trying to improve on. So I will generalize it a little.

Monday - Lower, heavy
Week A - Deadlifts - 4/5X3
Week B - Squats - 4X6 + Romanian Deadlifts - 4X8 (light)
Leg Press - 4X6
Calve Raises - 4X15
Ab work

Tuesday - Upper, light
Closehand Bench Press - 4X8
Shrugs - 4X8
Pull ups - 4X8
Curls - 4X8
25 min cardio

Wednesday - break

Thursday - Lower, light
Front Squats - 4X8
Calve raises - 4X15
Weighted lunges - 4X15
Ab work
25 min cardio

Friday - Upper, heavy
BB Bench Press - 4X6
Miliary Press - 4X6
T-bar Row - 4X6
Overhead tricep ext - 4X8
Ab work
25 min cardio


This is just an idea.