How's this look?
TUESDAY back/abs/rear delts
Deadlifts 1 x 3-5 (one all out set, close to a 3-5 rep max)
DB or Barbell Rows: 2 x 10
Pullovers or Pulldown variation: 2 x 10
DB or BB Shrugs: 2 x 12 or Run the rack of the heaviest dumbbells for four sets back to back
Rear delt machine or rear delt flyes: 2 x 15
Weighted Situps: 2 x 15
Hanging leg raises 2 x failure
WEDNESDAY delts/standing calves
Any form of free weight press 2 x 8-12 (vary this a lot)
Side DB laterals: 2 x 20-25
Front Laterals with straight bar: 2 x 20-25
Standing calf raises: 3 x 20 (to pre-exhaust) and than go to bodyweight standing calf raises, 5 sets to failure, changing foot angle, position, and tempo. Just go until I feel generally burnt out and pumped in the calves
THURSDAY (OFF)
FRIDAY Arms
Supersets in groups of two
Close Grip Bench 2 x 6 right into Barbell Curls 2 x 15
Preacher Curls 2 x 20 right into Overhead DB Extensions 2 x 12
Skullcrushers or Kickbacks 2 x 20 right into Hammer Curls 2 x 10
Short day, arms day is.
SATURDAY chest
Incline DB Press 2 x 6
Chest Dips 2 x 8
Flat DB Press or Flat Barbell Press 2 x 12
Incline Flyes 2 x 15-20
SUNDAY Legs
Squats (alternate 3 x 6 totally raw one week, and the next week is a max for one set in whatever rep range I choose, with belt and knee wraps)
DB Lunges or Hack Squat Machine: 1 x 20 (balls to the wall set, leave it all in the gym)
Extensions: 3 x 20 (just for pump and recovery)
Seated Calves: 3 x 20