Mon. - Curls, skull crushers, forearm curls(not sure of correct name) and shoulder 21's.
Tues - Squats, calf-raises, reverse calf raises, leg press, lunges.
Wends. - Flat bench, decline bench, incline bench, sit-ups, hyper-extensions, shrugs and dumbbell side bend.
Thurs. - chainsaws, seated row, seated external rotations.
Fri. - Recovery.
Sat/Sun - Pretty much whatever I feel like. Usually skip weights and go for some rides.