I like to adjust my routine about every month or month and a half, the newest one I made up seems to be working well, I've been doing it for about 2weeks now. I try and maximize my intensity and minimize forced reps/help from a spotter. I typically start every workout with 3 sets of higher reps for a warm-up and go as heavy as possible in subsequent sets, without sacrificing too much form. Here is the break-up.
Day 1:Chest
Day 2:Triceps & Calves
Day 3:Back
Day 4:Off
Day 5:Shoulders & Traps
Day 6:Biceps & Legs
Day 7
efficiencies (I basically use this day to work on the muscles I think are weaker or need more work)
Back
Deadlift 12, 10, 8, 6, 4, 2
Barbell Row 6, 5, 4, 3, 2
Dumbbell Flies 8, 6, 4, 2
Lat Pulldown (wide-bar) 8, 8, 6
Lat Pulldown (handle) 8, 8, 6
Cable Row 8, 6, 4, 2
Dumbbell Rows 6, 5, 4, 2
Biceps
Concentration Curls 12, 10, 8, 6, 4, 3
Preachers Curl EZ Bar 6, 4, 3
3-Grip 6, 5, 3
Dumbbell Curls 6, 5, 4, 3
Preachers Curl Dumbbell 6, 4, 3
EZ Bar Curls 5, 4, 3, 2
Chest
Dumbbell Bench 12, 10, 8, 6, 4, 3, 2
Incline Dumbbell Bench 8, 6, 5, 4
Flies 6, 4, 3
Chest Machine 6, 5, 4, 3, 2, 1
Chest Press 6, 5, 4, 2
Triceps
Close-Grip EZ Bar Bench 12, 10, 8, 6, 5, 4, 2, 1
Seated Extension 6, 4, 3, 2, 1
Lying Single Arm Ext. 6, 4, 2
Cable Pulldown 6, 5, 4, 3, 2
Reverse Grip Pulldown 6, 5, 4
Shoulders
Barbell Military Press 12, 10, 8, 6, 4, 3, 2
Rotating Shoulder Press 6, 5, 4, 3, 2
Upright Row 6, 5, 4, 3
Lateral Side Raises 7, 6, 5
Lateral Front Raises 7, 6, 5
Hammer Strength 5, 4, 3, 2
Shrugs 15, 10, 8, 6, 4, 3
Legs
Sqauts 12, 10, 8, 6, 4, 3, 2, 1
Quad Extensions 8, 6, 4, 2
Hamstring Curls 8, 6, 4, 2
Calves
Calf Raises Lots!
I'd be happy to hear any criticism or comments on this routine