Here is one for you to try.....

The first part of the week you do 5 sets of 5 reps...weight should be heavy enough to allow you to get only five reps for the first set and possibly five for the second. If you can get five on the third the weight is too light.

Monday....chest, shoulders and triceps
Bench presses
dumbbell incline presses
barbell overhead presses
upright rows
lying triceps extensions

Tuesday....legs, calves and abs
squats
leg presses
romanian deadlifts
standing calf raises
hanging leg raises

Wednesday....back, traps and biceps
bent rows
lat pulldowns
barbell shrugs
standing barbell curls


For the last part of the week you do 10 sets of 10 reps, choose a weight with which you can normally get between 12 and 15 reps. the first few sets will feel light but fatigue will start to set in. Perform the early sets with explosive power to recruit more of the fast-twitch muscle fiber.

Thursday....chest, shoulders and triceps
bench presses
barbell overhead presses
lying triceps extensions

Friday....legs, calves and abs
squats
romanian deadlifts
seated calf raises
crunches

Saturday....back traps and biceps
bent rows
barbell shrugs
barbell curls

I have tried this and thought it pretty tough. I really enjoyed the 10x10's though.
Please post what you think of it.

Hope that it is what you are looking for

bob