Here is what a typical training week looks like for me:

Monday: Back/Biceps

Pull downs: 3 sets of 20 reps
Back pull downs: 4 sets of 20 reps
Biceps:  8 sets of 20 reps
Back extensions: 4 sets of 20 reps

Tuesday: Legs

Leg curls: 8 sets of 20 reps
Leg extensions: 8 sets of 20 reps
Hanging leg raises: 4 sets of 30 reps

Wednesday: Cardio

Thursday: Back/Biceps

Pull downs: 3 sets of 20 reps
Back pull downs: 4 sets of 20 reps
Biceps: 8 sets of 20 reps
Back extensions: 4 sets of 20 reps

Friday: Legs

Leg press: 6 sets of 20 reps
Lunges on smith machine: 6 sets of 20 reps each leg
Leg curls: 4 sets of 20 reps
Hanging leg raises: 4 sets of 30 reps

Saturday: Cardio

Sunday: Off