heres what i do. I work every muscle group once a week. heres an example of a legs workout.
Squats: 12 Rep Set, 10 Rep Set, 8 Rep Set, 6 Rep Set; increase weight each set.
Leg Press: 12 Rep Set, 8 Rep set, immediantly lower weight/12 rep set
Lunges: 12, 10, 8, 6; increase weight each set...