I work out every other day following this routine

day 1: Chest/Back: Incline Bench 8,8,8,5, Rack Pulls 8,8,8,5, D.B.Bench 7,7,7, Wide Chins 7,7,7, Incline Flys 8,8 and D.B. Rows 8,8

Day 2 Rest

Day 3: Legs: Quad Ext.8,8,8,5 , Ham. Curls 8,8,8,5, Leg Press Calf Raises 10,10,10,10, Leg Press 8,8,8 RDL's 8,8 Seated Calf Raises 7,7

Day 4: Rest

Day 5: Traps/Delts: Military Press 8,8,8,5 Barbell Shrugs 8,8,8,5 Lateral Raises 8,8,8 D.B.Shrugs 8,8,8 Reverse Flys 10,10 Front Raises 10,10

Day 6: Rest

Day 7: Arms/Abs: D.B.Curls 8,8,8,5 Weighted Dips 8,8,8,5 Decline Situps 10,10,10,10 Preacher Curls 8,8,8 Close-Grip Bench 8,8,8 Hanging leg Raises 4xFail

Day 8: Rest

repeat ect. the compound and middle exercises are performed explosively with a 1-1-2 and the isolation exercises are used for finishing off the muscles with a controlled 2-1-3