I rarely post here, but I've attained so much from these forums I'm starting to feel guilty about not giving back a little.

Here's my split. It's done me right the last few months.

Day 1.) Chest
Bench press
2 warm up sets (15 reps)
2 medium sets (6-8 reps)
3 heavy sets (2-4 reps)

Incline bench press
3 medium sets (6-8 reps)
3-4 heavy sets (2-4 reps)

Decline bench press
3 medium sets (6-8 reps)
3-4 heavy sets (2-4 reps)

Day 2.) Arms
Tricep press downs
2 light sets (12-15 reps)
3 medium sets (6-8 reps)

close grip bench press
5 medium sets (8-10 reps)

Barbell Curls
2 light sets (12-15 reps)
3 medium sets (6-8 reps)

Dumbell preacher curls
5 sets (8-12 reps)

Day 3.) Optional rest day

Day 4.) Back

Pull ups (just bodyweight) (2 sets)

Pulldowns
4 lighter sets (10-15 reps)
3 heavier sets (6-8 reps)

Bent over rows
4 lighter sets (10-15 reps)
3 heavier sets (6-8 reps)

Deadlifts
1 light set (15 reps)
3 medium sets (8-10 reps)
2 heavy sets (2-6 reps)

Day 5.) Shoulders
Dumbell lateral raises
3 light sets (15 reps)
3 medium sets (8-10 reps)

Military press
3 lighter sets (10-12 reps)
3 heavier sets (6-8 reps)

Rear lateral Dumbell raises
3 lighter sets (12-15 reps)
3 heavier sets (8-10 reps)

Shrugs
3 lighter sets (12-15 reps)
3 heavier sets (10-12)

Day 6.) Legs
Calf Raises
8-10 sets (25-30 reps)

Squats
2 light sets (15 reps)
3 medium sets (10-12 reps)
2 heavy sets (6-8 reps)

Leg Curls
5 sets (10-15 reps)

Leg extensions
5 sets (10-15 reps)

Day 7.) Optional rest day

Repeat with heavier weights...