This workout routine is recommended for individuals who have been weight-training for over 6 months. 4 days of intensive training is sufficient for strength and mass gains - any more may induce overtraining.
   
Monday - Chest & Shoulders
Exercise
Sets
Reps
Barbell Bench Press
3
10-12
Flat Dumbbell Flyes
3
10-12
Incline Barbell or Dumbbell Press
3
10-12
Dumbbell Side Lateral Raises
3
10-12
Barbell Upright Rows
3
10-12
Tuesday - Legs
Exercise
Sets
Reps
Hack Squats
3-4
12-15
Leg Press
3-4
12-15
Barbell Squats or Barbell Front Squats
3-4
8-10
Leg Extensions
3
12-15
Leg Curls
3
12-15
Wednesday - Back & Calves
Exercise
Sets
Reps
Medium Grip Lateral Pull Downs (Front)
3
10-12
T-bar Rows or Bent over Barbell Row
3-4
8-10
Deadlift
3-4
8-10
Standing Calf Raises
3
12-15
Seated Calf Raises
3
12-15
Thursday - Biceps, Triceps & Abs
Exercise
Sets
Reps
Barbell Curls 
3
10-12
Dumbbell Concentration Curls
3
10-12
Lying Tricep Extensions
3
10-12
Tricep Push Downs
3
10-12
Hanging Leg Raises
4
15
Incline Sit Ups (Knees Bent)
4
10-12