Workout

Day 1: Quads

Leg Extensions: 4 sets of 20-30 reps
Squats: 4 sets of 8-10 reps
Hack Squats: 4 sets of 8-10 reps
Leg Extensions: 3 sets of 10 reps

Day 2: Chest & Calves

Barbell Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 4 sets of 8-10 reps
Dumbbell Flyes: 4 sets of 8-10 reps
Standing Calf Raises: 4 sets of 8-10 reps
Seated Calf Raises: 4 sets of 10-15 reps

Warm up
Bench press 4 sets 10 to 12 reps (increase weight after each set)

Chest Workout:

Flat dumbbell press superset with Incline smith machine: 4 sets 10-12 reps 

Incline dumbbell presses: 4 sets 10-12 reps

Pushups: 4 sets until muscle failure

STRETCHING

DeMayo stretched before each set of leg work. "It's the only way that I can unravel and undo the kinks that would otherwise crimp my legs like a knotted rope," he says. "It's crucial for injury prevention."

EXERCISES

Squats: 5-7 sets of 6-12 reps
Hack squats: 3-5 sets of 8-12 reps
Leg extensions: 3-5 sets of 10-12 reps
Lying leg curls: 3-5 sets of 8-12 reps
Stiff-leg deadlifts: 3-5 sets of 10-12 reps

* Uses basic movements to hit the big muscle groups. Examples: bent over rows, dumbbell presses and squats. 

Workout Schedule
A typical two weeks in my training break down as per body part/day
Monday:        Legs
Tuesday:       Chest
Wednesday: Back
Thursday:      Back legs
Friday:           Shoulders
Saturday:      Arms
Sunday:         Off

From an article Shawn Ray wrote: "Below is a "Snap Shot" of some Basic exercises, reps and sets that helped me achieve a Hall of Fame Physique and my Pro Card after 3 years of competition on the amateur level":

Dumbbell Bench Press- I typically begin with a pair of 50lb Dumbbells for 20 Reps (Stretch & Squeeze). Each subsequent Set I would pick up heavier and heavier Dumbbells and my Reps would drop accordingly.
1- 75lbs for 15 Reps
2- 100lbs for 12 Reps
3- 125lbs for 10 Reps
4- 150lbs for 8 Reps

Flat Bench Flyes- My number 2 exercise as I am flush with blood, I have a good pump and I'm thoroughly warmed up by now.
1- 45lbs for 15 Reps
2- 55lbs for 12 Reps
3- 60lbs for 10 Reps
4- 65lbs for 8 Reps

Front of legs (Quads):
Squats: 4 sets of 8-12 reps
Hack squats: 4 sets of 8-12 reps
Leg extensions: 4 sets of 8-12* reps
Lunges: 4 sets of 8-12 reps

Hamstrings:
Lying leg curls: 4 sets of 8-12* reps
Seated leg curls: 4 sets of 8-12* reps
Standing leg curls: 4 sets of 8-12* reps

* Followed by three or four negative reps

Eddie Robinson Legs Workout Routine:

Calves:
Standing Calf Raises (alternating toe position): 4 sets of 10 reps
Seated Calf Raise: 4 sets of 10 reps

Quads:
Leg Extensions: 4 sets of 10 reps
Squats: 5 sets of 10 reps
Front Squats: 4 sets of 10 reps
Leg extensions (superset with one leg at a time leg extensions using lower weight): 3 supersets of 30 reps