Day 1: Bench, Shoulder press, Barbell Rows
Day 2: Rest
Day 3: Squat, Deadlift, calf raises
repeat
I would say 6-10 reps, four sets each exercise. Pyramid the weight to where you are doing six reps on your last exercise. Let's say you are benching 135 for 6. If you work up to 185 for 6, your chest will surely grow.