well heres mine...

[steven14791]

biceps

2 sets 10 dumbell curls each arm
2 sets 10 EZ bar curls

triceps

2 sets 10 dumbell curls behind head seated
2 sets 10 dumbell extensions seated

forearm

2 sets 10 reverse dumbell curls each arm
2 sets 10 reverse EZ bar curls

shoulders

2 sets 10 front plate raise
2 sets 10 side lateral raises
2 sets 10 seated extensions above head

back

2 sets 10 bent over barbell rows
2 sets 10 upright barbell rows
2 sets 10 lat pull ups each arm

upper chest

2 sets 10 inclined bench press
2 sets 10 inclined dumbell flyers
2 sets 10 inclined dumbell rows

plus every night or every other day i do 2-3 sets of 10 pushups and situps

[swanso5]

do you use that order of exercises? if so than change to this:
back
chest
delts
tri's
bi's
forearms

why no legs???

[steven14791]

ok why should i do it like that. also sorry i forgot legs i was wondering if you knew any good exercises for legs, i do have a calve exercise but thats all

[swanso5]

if you fatigue arms before bench presses and rows you won't be able to lift as much for them...they allow more wt than curls and pushdowns...the more wt you can lift the stronger and bigger you'll get

for legs learn how to squat and deadlift