I am quite lean but have a some fat around the stomach and am currently trying to lose some of this in preparation for my bulking diet.  
I dont usually do much Cardio (although I ride around on my bike alot) but have included it in my current program.

I used to do three sets per exercise/day but have cut down to two.  This takes around 25mins

MONDAY - Legs - Squats, Leg Extention, Hamstring Curl, Calf Raises - 8 Sets
TUESDSAY - Back - Bent over row, Front Pulldown, Lower Back Ext, Rev Shrug - 8 Sets
WEDNESDAY - Shoulders - Arnold Press, Cable Upright Row, Rev Fly, Dumbbell fron raise - 8 Sets
THURSDAY - Chest & Triceps - Declined dumbell fly, Machine Press, Inc Machine Press, Bench Dip, Cable Pushdown - 10 Sets
FRIDAY - Arms - Dumbell Curl, Barbell Curl, Reverse Barbell Curl, Wrist Curl - 8 Sets

And do CARDIO Mon, Frid - 30 Mins on Bike Cardio burning about 150 - 200 Calories
                       Wed - 30 Mins Swim Breaststroke around 30 Lengths (25 mins)

SAT & SUN OFF

By Thursday I usually feel fatigued.  I usually go after meal two but am straight into work afterwards in the evening and I also work Saturday.  

I used to do two exercises for 1 hour with a day off inbetween so do each muscle once every 8 days but was advised that it is better to go mon - frid with weekends off.  
This used to work quite well as I was fully fuelled for my workouts (although like mentioned I did not do Cardio then)

Was wondering if it would be better to go EOD so do each muscle only once every 10 days.  However I have not read anywhere that this is standard

Any thoughts, comments would be appreciated  

doode thats a good amount of sets i only do 2 sets per exercise but your training every nite of the week. ofcourse you will be tired! you need to rest doode or you wont grow. and you will be using youe nrg every day so you will only have alimited amount per day.

y do you train triceps on a thursday with you chest? i prsonaly think they have had enough for one session after all that chest work. train them on friday with biceps. also if you move back to monday and train your sholders with your back that will free wensday up. just drop 2 exercises from each body part to lighten the load on monday. then i would move legs to wensday leaving tuesday free. also if you think about it after mondays back and sholder w/o you have 2 days off before you have to train your upperbody again. i would always train arms on friday and take sat+sun off giving them 2whole days total rest. there used so much on almost evey upper body exercise. they need more rest than any other muscle group. i only do 4 sets biceps 4 sets triceps. dose wonders for me. keep at it and remember to rest!!

Sorry, just realised that was unclear in my post about the number of sets. I meant 8 sets in total so I do 2 sets of 4 exercises.  Will def rearrange the order of exercises like you said. Thanks.

Im following the weekly splits off the intermediate programme bigkeiko drew up on here...
Monday: Chest & Biceps
Tuesday: Legs
Wednesday: REST
Thursday: Shoulders & Triceps
Friday: Back & Traps
Sat: REST
Sun: REST

Im finding it quite effective and im enjoying how each session fits together.

General rule of thumb, 3 exercises per body part, 3 sets to each - 6-8 reps:

Andy, do you do any cardio? Im cutting down on my Workouts as Ive been doing 7 days a week 1-2 hours a day since Nov 15th.  My new timetable will be very like yours, but I'll still go in weekends with light training and have wednesday off,  

Yes Jon, I do my weights first then I run for 20-30min on the treadmill. I couldn't run to well when I first started so I used the crosstrainer for the first 3months, then mixed it with treadmill, the only day I run first is on my Leg days.... Theres no way I could run after doing Squats & Leg Presses etc...

Andy, thats interesting. I've always ran on the treadmill first in order to warm up and for the cardio.  However I was grossly overweight when I started, 18 and a half stone at 5 feet 6! I'll try doing the weights first and then the run half way through.

doing cardio after your weights session is far more effective.... During your weights session you use up your glycogen and are at your strongest, so firstly you get the most out of your weights session. By doing your cardio after it will get straight into pure fat burning...and you should benefit far more fom it this way around..... It is a bit of a stinger running after a weights session, but just stick with it and I think it will speed up your progress....

Indeed.. cardio after weights.. fair enough do 2-3mins before to warm up but dont kill your self before weights..

Its also proven fact that by doing weights then cardio you burn more fat then doing cardio then weights.. i cannot go into the science of it but its how it is

Ive started doing th cardio after my weights session which lasts 20-30 minutes.  I also find that this doesnt make the cadrio any harder! I do 20-30 minutes at 6.2 kph on the treadmill, staring at 5.5 and knocking the speed  up gradually to the max. As I've mentioned in another thread, I can feel the grenades working when doing the cardio. I get sweat on much ealier.

on the other side of the fence,i dont do any cardio in my routine as i am just building mass and dont have any fat to lose!!! i just warm up  using light weights,should i include a lil?

Quoted Text

include a lil?

Yes keeps you system fit and will be able to handle more mass with less nagative affects such as high blood pressure, if you add cardio eat more !!!!!!

well said RS

i've switched to a monday, wednesday, friday for workouts,

Monday 6 sets for legs, then train chest and Biceps. 30 mins cardio
wednesday 6 sets for legs then train shoulders and traps.30 mins cardio
friday 6 sets for legs then train back and triceps. 30 mins cardio
Found this prevents me from over training