my workout at the moment is:

the idea is
(1)to train do only 2 exercises per muscle group each day and to give it all in those...

(2) to train each muscle possibly more than 1 day per week to gain strength

(3) to use basic exercises most of the time

(4)
number or sets and reps not really defined, sets around 4 to 6 and reps depending on the excercise, but I usually go on until I feel either the muscle has been worked (reps drop) or too tired, anyway like I have read in Arnold's Encycloopedia I choose the weigth so that it feels the right one and then I do as many reps I can in good form

monday

incline dumbbell bench press
1 arm rows
close grip bench press
lat machine superset (wide then rest then close grip)
pulley with wide bar

tuesday

military press
pulley with triangle
shoulder press with dumbbells
read delt row
weighted abs
L flies


thursday

dips
bent over rows
skull crushers
standing bar curl
reverse grip ez bar curl

friday

military press
squats to parallel
lateral raises
hyperextensions
stiff legged deadlift (well I bend the legs slightly)