my current routine is as follows
monday heavy chest and back

ME movement (either bench, incline, overhead press, seated row,
partial deadlift, pull up alternating pulling or pressing each week) work up
to single set of max 1-5rm max, when you do the same movement again try
to beat prvious PR
RE work. then choose one back and one chest movement and select a 10RM
weight. set stop watch for fifteen minutes and so as many reps
alternating between exercises. the following week try to beat the number of
reps performed. when you can no longer beat the reps swpa movements for
new exercises.

Tuesday legs
ME movement (deep squat, box squat, snatch grip deadlift off a box)
work up to 1-5rm and try to beat next time you do the movement
RE work. choose a quad and a hamstring exercise and a 10rm max for
each and do as many reps in fifteen minutes alternating between the
movements, try to beat the following week. when you can no longer beat the
reps swap movements for new exercises.

thursday. chest and back light
2-3 chest and 2-3 back exercises perform 1-3 sets of 8-15 reps to
failure on each

friday arms
2-3 bicep and 2-3 triceps exercises perform 1-3 sets of 8-15 reps to
failure on each
if i wanted more balance to my program i would divide the arm work
onto the chest and back days and do a light leg session instead on friday.
this means I have heavy and light work throughout the week and get a
good combination between volume and HIT style stuff.

Glen Danbury