Okay, here's a sample of what I usually do:
Day 1: Chest/Shoulders/Tris
Dumbell Bench Press- 4 sets, 12-6 reps
Dips-3 sets- 8-6 reps
Peck deck- 3 sets, 10-6 reps
Behind neck presses- 4 sets, 12-6
lateral raises- 4 sets, 12-6
rear laterals- 2-3 sets, 8-6 reps
Lying extensions- 4-5 sets, 12-7 reps
Pressdowns-4 sets, 12-8 reps
Day 2: Back/ Biceps
Pull-ups- 4 sets, 10-6 reps
Seated rows, 3 sets, 10 reps
Straight arm pulldowns-3 sets, 12-8 reps
Hammer Curls, barbell curls, 4 sets ea, 12-6 reps
Day 3- Legs
Squats- 4 sets, 12-6 reps
Leg Extensions- 4 sets, 12-8 reps
Seated raises- 5 sets, 12-8 reps
( i intentionally don't do too much leg work since soreness interferes with cardio)
Overall, I rest a minute or less between sets since I have to rush off to work.
I also lift to failure.
Thanks for comments...