I work as a meter reader so i walk for 5-7 hours per day, so i dont have a cardio workout most days. I work on a 3day split.
Monday: Arms
Biceps:
3x8rep 12kg Dumbell Curls
3x15rep 20kg EZ Curls
3x8rep 60kg Machine Pullups
Forearm:
3x8rep 10kg Dumbells Reverse Grip (RG) Curls
3x15rep 20kg EZ RG Curls
3x8rep 40kg Machine (RG) Pullups
Triceps:
3x8rep 40kg Machine Close-Reverse Grip Pulldown
3x15rep 20kg EZbar Close Grip Bench
4x8 12kg Dumbell Lying Dumbells Extentions
Tuesday: Shoulders, Back, Chest
Shoulders:
3x10rep 10kg Dumbell Arnold Dumbbell Press
3x8rep 8kg Dumbell Flys
3X15rep 20kg EZ Shoulder Press
Back:
3x8rep 20kg Bent over barbell Rows
Chest:
3x10rep 80kg Butterflys
3X15rep 20kg EZ Brench Press
3x8rep 20kg EZ Pull Overs
Wednesday (Training Day): Legs.
Quads:
3x10rep Body Mass Squats
3x10rep 20kg EZ Deadlifts
3x10rep Interval(110,130,150kg) Machine Squats
Hamstrings:
2X10rep Lunges
3X10rep 70kg Seated Leg curls
Calves:
3X15rep Calf Raises
Thursday Rest.
As it is clear to see its a mass building plan 
Game Day is a Saturday which i also Rest on from the work out.