im recovering from a pulled hammie (nagging but not severe) i went to a 3-1-3 split, though it is grueling i can afford to take a day off when ever i want b/c i hit the muscles twice a week. sounds confusing, so ill try to lay it out.

sunday-chest (12 sets) and tris (6 sets) not including dips
monday-bis (12 sets) and back (6 sets) n.i. pullups
tuesday-shoulders (12 sets) and extra (calves/quads/etc.)
wed-off
thursday-tris 12 and chest 6 n.i. dips
friday-back 12 and bi 6 ni. pullups
saturday-shoulder 6 and extra