This is a typical week for me.

Monday:

Chest
Bench Press 3x8-12
Incline Bench 3x8-12
Decline Bench 3x8-12

Back
Lat PullDowns 3x8-12
Seated Row 3x8-12
Chin ups 3x-8-12

Wednesday
Shoulders
Shoulder Press 3x8-12
Seated Shoulder Bench 3x-8-12
Shoulder Raises 3x8-12

Biceps
Curls 3x8-12
Seated E-Z bar curls 3x8-12
Bicep Chin ups 3x8-12

Triceps
Tricep Dips 3x8-12
Tricep Pushdowns 3x8-12
Dumbbell behind head lifts 3x8-12

Friday - Back to Chest/Back

Sunday
Legs
Squats 3x8-12
Leg Press 3x8-12
Lunges 3x8-12
Calf Raises 3x8-12

Abs
Crunches with ball 3x as many as possible
Laying Down Leg Lifts 3x as many as possible
and one more exercise.

This is just an example of a week for me, I will mix up different exercises on a regular basis, but I usually try for 3 separate exercises for each muscle group with 3 sets for each exercise.

I've been doing the constant 4 days a week for about 3months, last 4-5 weeks I have been building quite a bit of weight. As of last week I decided to allocate a 5th day purely for ab exercises, spent about an hour doing all sorts of exercises. Should I keep that up though?

When people say 'you can get abs by doing sit ups, you need to do cardio' - is this really targeting overweight people, or does it still apply to everyone? I dont know if big abs would make the bit of fat on my stomach disappear, I'll keep at it.