day 1 : heavy chest/light shoulder
incline bench 5 sets of 8
decline bench 3 sets of 8
flat flys 3 of 8
shoulder press 3 sets of 15 with 30% of 1 rm
day 2: heavy legs/ light back
squat 5 sets of 8
deadlift 5 of 8
leg extension 5 of 8
pull down 3 of 15 with 30% of 1 rm
OFF
day 4: heavy shoulder/light chest
shoulder press 5 of 8
lateral raise 3 of 8
shrug 3 of 8
flat bench 3 of 15
day 5:heavy back/light legs
bent over row 5 of 8
pull down 5 of 8
one arm row 5 of 8
front squats 3 of 15 30% of 1 rm
OFF

the point of this workout is to hit bodyparts more frequently. like on chest day, you go heavy on chest then you finish with doing three sets of a shoulder workout at a light weight with little rest in between sets...then when you hit shoulders you go heavy on them but finish with some light benching...the secondary workouts dont necessarily have to be compound movements, but preferably an exercise you wont do on your "heavy day"...you can tweak to what suits your needs, but I enjoy doing these types of workouts for a while..they have served me well in the past and will be using them again while on my road to getting back in shape...enjoy