my lifting workout for the next 4-6 wks

Monday-Chest, shoulders, triceps
chest
benchpress 3 sets 6-8 reps (adding some weight)
fly 3 sets, 10-12 reps (lighter)

Shoulders
standing shoulder press
vertical press
lateral press
all done consecutivly 3 sets 10-12 reps each. So this means do all three and that's the first set...then do them again and that's set two...(hope that makes sense)..but you are still doing 10-12 reps of each exercise. I have no brain now that I've had kids.
Reverse flye 3 sets 10-12 reps

Triceps
dips 4 sets 6 reps
rope pressdown 3 sets 10-12 reps
skull crushers 3 sets 10-12 reps

Abs
3 sets 10-12 reps of each
vertical scissors
cable kneeling rope crunch
reverse trunk twist
v-up stability ball pass
double crunch
hanging leg raise w/captain's chair

Wednesday-Quads, Hams, Glutes
45 degree single leg press 3 sets 8-12 reps
squats """"
lunges """"
plie """"
stiff legged dead lift """"
lying hamstring curl """"
cable kickback """"

abs
3 sets reps 15, 12, 10
twisting bench crunch
toes to ceiling
reverse crunch
bench v-up

Friday-back/biceps
3 sets 8-12 reps each
back
wide grip pulldown
bent over rows
one arm row

biceps
standing bicep curls
with a bar (20lbs, 30lbs where ever you're at)
wide grip 10 reps
shoulder width 10 reps
natural grip 8-10
4" beyond shoulder witdh 8-10 reps
2" beyond shoulder width 6-10
shoulder width 6-10
narrow grip 4" apart 6-10 reps

calves
seated calf raise 3 sets 8-10 reps

Abs
3 sets 15, 12, 10
captains chair
decline reverse crunch
medicine ball decline crunch
scissor crunch
bench v-up
stability ball hip thrust
v-sit medicine ball twist

If you can't find info on any of these let me know. I'm going to try and get erik to take some pictures of me doing some for you.
If you are interested in doing the workouts I'm doing I'll keep posting these if you are liking them. If you have a spot you wanna hit let me know and I can work out a routine just for you. :)