I don't understand why people who spend so much time in gyms would need to ask for someone else's training program. You know your body. You see what other people are doing. You're aware of which exercises target a specific muscle group. Go do it. Of all the things to needlessly complicate, this would be the dumbest. Lift shit, develop micro-tears in the muscle tissue, then various environmental and biological factors will determine the rest. It's the environmental and biological factors that can get tricky. I know people who won't even discuss their nutrition plan because it's so goddamned complicated and they had a professional devise it for them. But training? Psh, don't think too much just go and kill it.
When off cycle I do something like that. 5-day is quads+calves, chest+delts, hams+abs, back+delts, quads+calves, restX2 OR chest, quads+calves, back, hams+abs, delts, restX2 depending on whether I'm prioritizing upper or lower body.
i don't have monday , tuesday etc... i workout 3 days then rest one day and so on
the first 3 days:
1- chest (12 sets)-shoulders (12sets) (except rear delt)/ triceps (9sets)
2- Back (12 sets)/ rear deltoid(4sets)/ biceps (9 sets)
3- legs( 12sets)/abs
4-day off then
5- Chest (6-9 sets)/ shoulders (6sets)/ triceps (12 sets)
6- Back (6-9 sets)/ biceps (12 sets)
7- abs/legs 9sets
8 -then a day off (sometimes 2 days) off then repeat
+ i do abs also in one of days off which are mainly 20-30 minutes running or cycling
For a minor fee of $29.95, you can get bjg's troll workout program that includes a special limited edition DVD that will teach you how to masturbate furiously while simultaneously typing pseudoscientific anti-steroid propaganda. I hear it's great for wrist strength.