Sunday Monday Tuesday Wednesday Thursday Friday Saturday
  Chest
Biceps
Shoulders		 Thighs
Forearms		 Abs
Back
Calves		 Chest
Biceps
Shoulders		 Thighs
Forearms		  
  Abs
Back
Calves		 Chest
Biceps
Shoulders		 Thighs
Forearms		 Abs
Back
Calves		 Chest
Biceps
Shoulders		  
  Thighs
Forearms		 Abs
Back
Calves		 Chest
Biceps
Shoulders		 Thighs
Forearms		 Abs
Back
Calves		  


Chest Biceps Shoulders




Thighs Forearms





Abs Back Calves


For anything with weights, I'd use enough weight so that I could get to 12 reps and couldn't muster the 13th. Once I could make it to 12, I'd increase the weight enough so that 9 was all that I could do. Once I was able to get 12 out of that weight, I'd increase it again.