I lift monday,wed,friday, and do abs and cardio the other two days. I take the weekends off.
Mondays-chest, maybe light bicep( one set high rep for pump)
Wednesday- Shoulders and Back- Normally one light tricep( high rep for pump)
Friday- legs and arms. I squat really heavy and bust the legs then i pound the tris and bis. I do not lift over the weekends. I might run espically if i drank a lot of beer.