[ChemMan]

A buddy and I get into the gym three days a week before work. Just to stay in shape. Not trying to do any bodybuilding shows or anything like that. I will share my routine but keep in mind that it is somewhat geared around my injuries. Years of heavy lifting in my 20's and a couple of surgeries on my shoulders make the adjustment necessary.

Everyday begins with cardio-10 minutes, elliptical usually ( We up the cardio in the summer)
100 weighted crunches

Monday: Chest
3 sets 10, 8, 6 either bench, db presses or machine presses for 3 weeks
next three weeks same exercise but 12, 10, 8 rep pattern.

3 sets incline press same rep pattern and 3 week change. Sometimes I switch to the Smith Machine for variation. DB incline presses kill my shoulders so they are out

3 sets flys- machine or db

Inbetween sets we do abs-crunches, incline sit ups, leg ups (the latter has been hurting my back recently. Might have to consider something else)

Tuesday: Shoulders and Tri's

3 sets shoulder presses-seated bb or machine-db are out. To much effort to get them into position. Same rep pattern as chest

db lateral raises-keep the form not so much the weight. A lot of times we run the rack. So we start at the higher weight and do sets of 10 dropping the db size till we get in 5 sets of 10 with no breaks.

3 sets of 10 db shrugs. Up and down-no rolling of shoulders

3x10 tri pressdowns

3x10 one arm tri extension (behind head)superset

Wednesday: Back and Bi's

3 sets pulldowns-same rep pattern as chest

3 sets one arm rows-usually heavy 10, 8, 6 or 8, 6, 6 or 4

3 sets of curls-ez curl bar

3 sets alt db curls

3 sets concentration curls

We do a couple of warm up sets before we get going. Since we do abs inbetween we usually do not take any rest time. We can get done in 45 minutes to an hour. So walk into the gym at 5:45 am and we showered and dressed for work by about 7 am. I dont do legs-the squatting I used to do has come back to haunt me now.
Personally I feel the Encylopedia of Modern Bodybuilding is still the best reference for how to do the movements. I have been out of serious lifting for awhile but that was my go to resource back then.

Good luck