Well, this is my routine, I post it because it's probably that it need some change, I think that I have to do some less exercise in some muscle.

Monday

Chest
Hammer Machine Incline Press
Incline Dumbbell Flyes
Dumbbell Bench Press
Machine Flyes with Dips

Biceps
EZ Barbell Curl
Cable Curl (on my knees)
Concentration Curl


Thuesday

Quadriceps
Leg Extensions
Leg Press (45º Machine)
Dumbbell Squat

Hamstrings
Lying Leg Curl
Seated Leg Curl

Abdoms


Thursday

Back
Pulldown Behind The Neck
Seated Cable Rows
V-Bar Dulldown
One Arm Row
Hyperextensions

Calves
Seated Calf Raise
Calf Press (90º Machine)

Forearms
Seated Palm-Up Brbell Wrist Curl
Reverse Barbell Curl


Friday

Shoulders
Seated Barbell Military Press
Seated Side Lateral Rise
Seated Front Dumbbell Rise
Reverse Flyes

Triceps
Triceps Pushdown (V-Bar)
EZ Bar Triceps Extension
Overhead Cabble Triceps Extensions with Dips

Abdoms