Mon.
chest biceps
TUE.
quads, triceps
Thur.
back, forarm
Fri.
shoulder, hamstring

ALso could you give me some good sholder lifts.
THANKS

why split legs into two days? your really effective mass builders are going to hit both at the same time anyways (i.e. squats, deads). Also IMO forearms dont need too much direct work at all - they will grow with the rest of you.
As for shoulders - db side raises, military press (db and bb), arnold press, and bench press hit them pretty hard as well. these are great for front and side delts, while the rear can be hit with rowing movements, and bent over laterals.
(ya i know i dont remember the real names for the different delt heads).
H8CC