Monday - Chest (with hanging leg/knee raises bonus sets)
Tuesday - Triceps/Back
Wednesday - Rest
Thursday - Legs (with hanging leg/knee raise & dips bonus sets)
Friday - Biceps/Shoulders
Saturday - Rest
Sunday - Rest
Here is my current CHEST workout day for Mondays.
Exercise 1) Flat bench-press (bar) 3-4x Sets (4-12 reps)
Exercise 2) Flat bench-press (dumbbells) 4x Sets (4-12 reps)
Exercise 3) Incline bench-press (dumbbells) 4x Sets (4-12 reps) -For the large DB weights on Incline I do it with a bar since can't without spotter to get DB's into position.
Exercise 4) Incline Flyes (Dumbbell) (8-12 reps)
Exercise 5) Push Ups - (3 in 1) 4x Sets (Reps = till fail) -3 in 1 means, I start with diamond-close grip pushup, then move to standard pushup, then lastly position to a wide-grip pushup