Recently I wrote a post on the 4X Program that I am currently doing found here.  This post will show the actual training split that I am using with that program.  Below is what I am doing each day:

Monday (Shoulders/Arms):

• 3-Head Shoulder Tree: 20-Reps Each
• Dumbbell Shoulder Press:  4 Sets X 10 Reps
• Seated Rope Face Pull:  4 Sets X 10 Reps
• Straight Bar Biceps Curl:  4 Sets X 10 Reps
• Seated Incline Dumbbell Hammer Curl:  4 Sets X 10 Reps
• Flat E-Z Bar Skull Crushers:  4 Sets X 10 Reps
• 1-Arm Overhead Dumbbell Triceps Extension:  4 Sets X 10 Reps
• Ab Routine (Dynamic Stability)

Tuesday (Legs):

• Safety Bar Squat:  4 Sets X 10 Reps
• Life Fitness Seated Leg Curl:  4 Sets X 10 Reps
• Dumbbell Walking Lunge:  4 Sets X 10 Reps
• Single Leg Dumbbell Deadlift:  4 Sets X 10 Reps
• Precor Donkey Calf Raise:  4 Sets X 15 Reps

Wednesday (Back/Chest):

• Recline Row:  4 Sets X 15 Reps
• Life Fitness Dual Axis Pulldown:  4 Sets X 10 Reps
• 1-Arm Dumbbell Row (Elbow In):  4 Sets X 10 Reps
• Bent-Over Barbell Row (Elbows Out):  4 Sets X 10 Reps
• Low Incline Dumbbell Chest Press:  4 Sets X 10 Reps
• Life Fitness Dual Axis Chest Press:  4 Sets X 10 Reps
• Decline Bench Dumbbell Flyes:  4 Sets X 10 Reps
• Ab Routine (Crunch Variations)

Thursday (Energy Systems Training):

• Sled (Prowler Pushing)

Friday (Deadlift/Shoulders/Arms):

• Barbell Deadlift (Conventional Style):  4 Sets X 10 Reps
• 3-Head Shoulder Tree: 20-Reps Each
• Life Fitness Dual Axis Shoulder Press:  4 Sets X 10 Reps
• Standing Rope Face Pull:  4 Sets X 10 Reps
• Life Fitness Preacher Curl:  4 Sets X 10 Reps
• Alternate Dumbbell Curl:  4 Sets X 10 Reps
• Incline E-Z Bar Skull Crushers:  4 Sets X 10 Reps
• Life Fitness Triceps Rope Pushdown:  4 Sets X 10 Reps
• Ab Routine (Standing Variations)

In conclusion you can follow what I do for workouts each day by clicking the "My Workouts" icon above or click on this link.