Day 1 Chest & Back (Monday/Thursday)

Modified Compound Triset #1:
(Rest 60 seconds after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest 60 seconds and go to exercise #3. After 60 seconds of more rest start again with exercise #1. Continue this pattern until all three exercises are done for the prescribed amount of sets. That way you rest 3 minutes in between sets of the same exercise but save time).

Incline Bench Press 5 sets x 5 reps (60 second rest)
Wide Grip Pull-up To Front (Palms facing you) 5 sets x 5 reps (60 second rest)
Weighted Rope Crunches 5 sets x 5 reps (60 second rest)

Modified Compound Triset #2:
Chest Dips 5 sets x 5 reps (60 second rest)
One Arm Dumbbell Rows 5 sets x 5 reps (60 second rest)
Lying Leg Raises (with small weight in between feet) 5 sets x 5 reps (60 second rest)

Day 2 Shoulders & Arms (Tuesday/Friday)

Modified Compound Triset #1:
Upright Rows 5 sets x 5 reps (60 second rest)
Close Grip Bench Press 5 sets x 5 reps (60 second rest)
Preacher Curls 5 sets x 5 reps (90 second rest)

Modified Compound Triset #2:
Rear Delt Rows 5 sets x 5 reps (60 second rest)
Triceps Pushdowns 5 sets x 5 reps (60 second rest)
Incline Hammer Curls 5 sets x 5 reps (60 second rest)

Day 3 Legs (Wednesday/Saturday)

Modified Compound Triset #1:
Squats (alternate one set medium and next set wide stance) 5 sets x 5 reps (60 second rest)
Lying Leg Curls 5 sets x 5 reps (60 second rest)
Calf Raises 5 sets x 5 reps (60 second rest)

Modified Compound Triset #2:
Leg Press 5 sets x 5 reps (60 second rest)
Stiff Legged Deadlifts 5 sets x 5 reps (60 second rest)
Calf Press 5 sets x 5 reps (60 second rest)

OR
The Workout

Day 1: Chest and Delts

Bench Press 5x5 (ex: 135x5, 185x5, 225x5, 315x5, and 365x5)
Incline dumbbell press 3x8
Weighted Dips 3x8 *

Jerk and Press 5x5
Side laterals 2x12

Day 2: Rest

Day 3: Legs

Leg Extensions 2x15
Squats 5x5
Stiff leg deadlifts 3x8
Heavy dumbbell lunges 3x6
Standing calf 3x12
Seated calf 3x8

Day 4: Back

Chins 3x max reps or Pulldowns if you are too weak or heavy to do chins
Reverse grip barbell rows, Yates style 3x8
Rack Deadlifts 5x5 **
Barbell Shrugs 3x6
Reverse flyes 2x15 ***

Day 5: Rest

Day 6: Arms, Abs and other crap

Standing barbell curl 3x8
Reverse grip bench on smith 3x12 ****
Preacher curls 3x8
Skull crushers 3x12
Crunches
Full body stretching

Day 7: Rest

any Ideas!!??