Here is my training split.

chest
flat bench 4 sets.usually 8-12 reps. sometimes 5 sets of 5 reps to failure on the last 2 sets
incline dumbbells.3-4 sets
cable flies.3 sets

next day- sometimes it may be 2 days later
back/bi's
hammer strength rows 4 sets with the lower grip and 2 sets with upper and lil wider grip

lat pull downs 4 sets

shrugs 4-5 sets
alt/ dumbell curls bring them up wide to work the inner bi. 4 sets 7-12 reps
hammer strength bi preacher curls. narrow grip.4sets10-12
hammer curls 3 sets 10-12

next workout
shoulders/tris
dumbell presses 4 sets
cable/dumbell laterals 3-4 sets
some old machine to do the rear delts 4 sets