Just some suggestions for your consideration. I have also had great success with the push/pull type workouts. When I really want a total change from that way of training, than going to heavier SS'ing of opposing push/pull muscle groups will work well for me.
That would mean pulls SS'ed with pushes.
Example workout (A)
1) BB row's SS'ed with benches/inclines or chins/lat pulldowns SS'ed with dips.
2) upright row SS'ed with military presses (which has given me great results in the past) or press behind the necks SS'ed with shrugs.
3) tricep press downs SS'ed with BB curls
Example workout (B)
1)front squat SS'ed with leg curls or BB Hack squats SS'ed with standing one legged leg curls
2) Calves SS'ed with heavy sit-ups (or crunches, Roman chair, ab wheel, etc)
Be advised that having a separate day for arms only can be counterproductive for a lot of people, but suit your self.
5X5's can work well here. My own personal rep range would be 6 to 9 reps of 4 to 6 sets a muscle group. But than again, suit yourself. Better results (for me anyway) is doing workout A on monday and friday. Wednsday for workout B. The following monday I start with workout B on monday and friday and do workout A on wednsday of that week. Every week reverse that order. But if once a week fills your need than so be it. Remember this is not a light SS pumping workout. Heavy and progressive increased weight should be used on every exercise, in every workout. Good Luck.
