Right now i do three to four days on and one to two off, it depends how sore or how im feeling. I dont do the same routine all the time, but mix it up alot, and some times ill do just an arm only day. push ups are also great
DAY
1. Chest, triceps
bench, incline bench and decline, sometimes dumbell flys
tricep pulldowns, tricep bar while laying on bench, Heavy close grip bench press, dips off a bench while feet are proped up on another.
2. Back, biceps
Deadlifts, lat pulldowns, low pully rows, bentover rows, dumbbell rows. sometimes overhand pullups but i hate doing them. I dont do all these at once but mix it up every two weeks.
preacher curls, dumbell curls, hammer curls, reverse curls, forearm curls. I have a curl machine but dont use it much. concentration curls
3. shoulders, abs
Shoulder shrugs with straight bar and dumbells, side latteral raises, bent over lateral raises, front raises, military press
plank, side to side plank, crunches dont agree with me unless i use an exercise ball
I hate doing legs but need to, but im running three days a week, so i guess that counts.
Then i take a day or two off