basically something like this...
day 1: bis/back/legs
day 2: chest/delt/tri
day 3: off
or
day 1: bi/back/legs
day 2: off
day 3: chest/delt/tri
day 4: off
i do better hitting each bodypart every 3-5 days, 7 days is too long for me and i start to lose size
on day 1 i do this: barbell curl, db hammer curl, db concentration curl, rear delt in pec deck machine, light machine row or pulldown, leg ext and butt blaster LOL (ladies like ass so that's why i do the butt blaster 
)
on day 2 or 3 i do this: barbell bench, hammer incline, weighted dips, barbell close-grip bench, pressdowns, 1-arm db overhead tri ext, laterals and rotator cuff work (so i actually only do 2 delt exercises ie: laterals and rear delt, i don't think i need any presses coz my delts are my best bodypart plus i get lots of delt work on benches, hammer incline, dips and close-grip benches)
and yeah, my chest/delt/tri day kicks the living shit out of my bi/back/leg day LOL
You do know that you grow outside the gym, right? You aren't allowing yourself enough time to recover...And if you are, you are not hitting the muscle groups hard enough...I would not be able to train more than 2 bp a day...1 hard workout till failure every 5-6 days that makes you feel DOMS for 3-4 days is better than 2 charles glass "pump" workouts in a 7 day period...You are working harder for less results...You do not need to be in the gym for more than an hour unless you're doing cardio (cardio is almost never needed)
You need to push your muscles to the point of failure and beyond and send a message to your body that it needs to grow. You need to feed throughout the day as well...if i had the time...I would have you 200 5% in NO TIME...i really would...
AT LEAST try something like this. to improve yourself from where you are... day 1 chest, triceps, forearms smith machine for 25 minutes just constant sets and changing of the weights back and forth from something you can do heavy 6-8 reps to something you can do 10+ times...5 sets of that then cables for 3 sets...boom done with chest if you do it right...Will already have hit tris a little with chest you can do 3 rope drop set with minimal rest in between and then go to your back machine tell the ppl to fuck off and use bicep curl bar to do tricep extention and feel a even bigger burn after your arms are pumped from rope tri dropsets and done...forearms do what the fuck you wnat they'll either grow or they wont'
day 2 back/legs (mostly back just pump the legs) focus on thickening lats and hit upper back with an exercise and hit lower back with an exercise preferably get deadlift in there but not needed can do deadlift type workouts and target the same muscles with dumbells...
day 3 bicep, shoulder, traps.... Biceps are a small muscle and don't need an insane amount for them to grow... 6 sets of drop sets in a 20 minute period will kill them with minimal rest in between sets...Spend about 30 minutes on delts....Something like 3 sets of 3 exercise to keep you moving...Shoulder press, into front lateral, into side lateral + face pulls or something along those lines and keep yourself going..will hit some traps all they need is 10-15 minutes individual work if you continue to move..All that's needed for chest is smith machine and cables to create an incredible chest...Training partner for chest will ensure that you develop an incredible chest as you can push past failure with them...
You can hit abs on 1-2 of those days (if you want if lean it doesn't even matter might even be detrimental) but would take 1-2 days off after everything should be felt the next day and the next day so you aren't KILLING YOURSELF but you like to workout often so this will prime you for not too long of recovery...so basically 2-3 of those muscles will be hit 2ce a week and one of them on the 8th day of the week if i'm speaking correctly...Iwould essentially haev you grown like a weed man but there is not much i can do other than set something up..
This will essentially have you better looking than you are now because you will #1 have some leg work where people will be killing it once per week you will be touching them up not really caring about them 2ce a week and it will look like you care...Back will be hit from all angles + right drugs at low bf% = good back...
