Can someone post a good weekly routine for these muscle groups?

[Cool The Kid]

Arms
Back
Chest
Legs

Right now this is what I'm doing:

Arms- pulldowns, lying extensions, standing extensions, standing curls, iso curls, "reverse" curls (standing curls w/reverse grip for brachs)
Chest- Flat/incline/decline bench, tricep exercise
Back- Chinups, shrugs, lat pulldowns, lean-over rows, bicep exercise

I want to incorporate squats and other big test pumping exercises in so I can bulk w/o relying on protien. Thx

[khalid a.k.a Genocide]

Arms
Back
Chest
Legs
Right now this is what I'm doing:
Arms- pulldowns, lying extensions, standing extensions, standing curls, iso curls, "reverse" curls (standing curls w/reverse grip for brachs)
Chest- Flat/incline/decline bench, tricep exercise
Back- Chinups, shrugs, lat pulldowns, lean-over rows, bicep exercise
I want to incorporate squats and other big test pumping exercises in so I can bulk w/o relying on protien. Thx

what about shoulders?? You should combine delts with traps, and turn it into a shoulder day. And why are you doing bicep exercise under back? You already have bicep exercises listed under arms. Unless you want to workout biceps twice a week.

Anyway, you should add more compound exercises, since they offer the greater chance of building some serious muscle mass. Compound lifts such as, squats, deadlift, overheadpresses and bench presses.

As far as exercises for legs:
legs-Squats, leg presses, leg extensions, leg curls. You don't have to do them all in one session. Since I am a proponent of volume training for squats(and compound lifts), do 5 to 8 sets of squats(4-12 reps). Then do leg extension and leg curls, the following week do just squat and leg presses, see what I am saying?

for shoulders- do some type of overhead press(do more than 3 sets) like military presses(seated or standing), DB shoulder presses, also do side laterals(there are different types), and shrugs(BB or DB). switch them around every other week.

As far as routine set up, you could do:
example(4 day split)
day1-chest, triceps
day2-legs
day3-shoulders
day4-back, biceps

example 2(of a 3 day split):

day1-legs
day2-chest, shoulders
day3-back, arms


good luck!!!

[Cool The Kid]

OK...I'm gonna rock with this this week...

Day 1- Arms (Bicep & Tricep takes long, esp. when you have to do one arm, then the next...)
Day 2- Back/Chest (I hope I'm not completely drained)
Day 3- Legs/Shoulders

I figure w/a day of rest between each day I should be skraight, and I'll only have to get to the gym one day a week for legs. My gym has no spotters (school gym in a basement)...is it gonna be dangerous to do legs?

I'll keep you posted...