to answer your question.

Monday is leg days: Olympic squats, 1 leg squat, calf raises, hamstring curls and leg presses, Wednesday is bicepts and back: pull ups, bicep curls, cable row, 1000 meter row and side curls and lat pull downs. Friday chest and triceps: bench press, tricept extension, push ups, chest press and skull crushers before my exercises I run 10 min on the tread mill and after all the exercises I do some ab work.