This is my routine, its simple and effective, try it out. When you want to change things up abit, vist this site for different exercises, how to perform them etc..
http://www.ast-ss.com/training/exercises/eow-intro.asp Monday Chest and Triceps
Flat bench press (DB or BB) 4 sets x 12, 10, 8, 6
Incline bench press (DB or BB) 3 sets x 10, 8, 6
Weighted dips (leaning forward) or decline bench (DB or BB) 3 sets x 10, 8, 6
Lying tricep extensions 3 sets x 10, 8, 6
Cable pushdowns 2 sets x 10, 8
Tuesday Legs
Sqauts 4 sets x 12, 10, 8, 6
Leg press 3 sets x 10, 8, 6
Lying leg curls 4 sets x 12, 10, 8, 6
Standing calf raises 3 sets x 10, 8, 6
Seated calf raises 2 sets x 10, 8
Thursday Shoulders, Traps and Abs
Military press 4 sets x 12, 10, 8, 6
Side lateral raises 3 sets x 10, 8, 6
Barbell shrugs 4 sets x 12, 10, 8, 6
Various abdominal exercises (6 sets in total)
Friday Back and Biceps
Weighted pull-ups 4 sets x 12, 10, 8, 6
Barbell row 3 sets x 10, 8, 6
Seated cable rows 3 sets x 10, 8, 6
Barbell curls 3 sets x 10, 8, 6
Alternating dumbbell curls 2 sets x 10, 8
Note: push yourself harder every workout..
Eg. Wk1 bench press 120kg x 12 reps
Wk2 bench press 120kg x 14 reps
Wk3 122.5kg x 12 reps etc..