friday
legs
squats 12,10,8,8
standing hamstring raise 12,10,8,8
seated leg raise 12,10,8,8
standing calf raise 12,12,12,12
seated calf raise 12,12,12,12

job done

Only squats for quads?
There needs to be more for your legs unless it's very high intensity!

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mon
chest/bicept

warm up
delt warm up light 30reps
bench press bar only 30reps

chest
decline bench 10,8,6,15
incline bench 10,8,6,15
flat fly 10,8,6,15
cable cross over 10,8,6,15

bicept
standing ez bar curl 10,8,6,15
hammer curls 10,8,6,15
one arm curl 10,8,6,15
preacher curl 10,8,6,15

Chest is fine but that is way too much for biceps(holy shit!)
Bicep curls 3 x 6 to 10
hammer curls 2 x 6 to 10
Job done

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cheers i will cut bicepts down hear to learn

one thing will say first 2 are more like warm up sets so theres only one real working set per group
this is something new i am giving a go
sort of like this

Take your 6 rep max for a particular exercise and base your percentages off this weight for the different sets.

For the 10 rep set, use 50% of your 6RM weight.

For the 8 rep set use 75% of your 6RM weight.

For the 6 rep set use 100% of your 6RM weight.

Then you would finish off with using 35% of you 6RM for the 15 reps set.

Biceps are small muscles, they only need 1 set to warm up

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tues
back

warm up
cardio rower 5mins
seated row machine light 25reps

back
lat pull down 10,8,6,15
dead lift 10,8,6,15
bent over dumbell row 10,8,6,15
cable high back row parrallel grip 10,8,6,15
couldnt help putting few wide grip chin ups in prob about 10 at end

also done forearm exercise rolling a barbell on bench