heres my plan..
mon - chest - 12 sets between 3 or 4 exercises.
- tris - 4-8 sets between 2-3 exercises, (doing less because your chest exercises indirectly fatigure triceps, try not to overtrain them
tues - back - 15 sets between 4-5 exercises
- bicep - 4-8 sets between 2-3 exercises (again you worked back hard and your biceps are being hit as well, don't overtain)
wed - shoulders - 15 sets between 4-5 exercises
thursday - legs and calved - 15 sets between 4-5 exercises.
Work cardio in a little bit after every weight session if you can, restart schedule whenever you feel you have rested enough whether it be on friday or again starting on monday. Fit abs in every morning or night if you have the time, or with certain workouts whenever you like.
try to change up your muscle groupings and workouts every 6 weeks to avoid adaptation.
my success - 20 years old, lifting for 3 solid years. 172lb, 16 inch arms, 6 feet tall, 7.8% body fat.