Monday- Chest and Triceps in the morning
Tuesday- shoulders and abs in the morning
Wednesday- back, biceps and forearms in the morning
Thursday- Legs and lower back in the morning
Friday- Chest, triceps in morning and shoulders the in night
Saturday- back, biceps and forearms in the morning
Sunday- Legs and lower back in the morning
I always use heavy weights, many different exercises, and long rests.