there are so many ways to workout, and ive done so many different schedules, but the one that works best for me has been:
2 days on
1 day off
2 days on
2 days off.
day one might be chest and bi's
day two would be shoulders and forearms
day three off
day four would be back and tris
day five back to chest and bi's
then the following week would start off with shoulders on the first day and they would then get worked twice that week.
i dont work the shoulders too much anymore since they are beat up pretty good, so my shoulder workouts would be 6 sets of military press (2 light sets, 1 middle weight set, and 3 heavy sets with dumbells) 4 set of light bent over flies(or something to hit the rear delts), and 4 sets of shrugs.
for chest and back id do 12 sets(usually 4 sets of 3 different exercises), and for arms id do 8-10 sets depending on how they felt. for chest i was doing incline, and flat presses, and weighted dips. for back i would do wide grip pull ups, close grip pullups, and one arm rows (id mix up the order in which i did the exercises since i didnt have access to machines, etc.. ) this is how i worked out at home so i had no provisions for legs. i would run 3 days a week and work calves on the stairs after the run..
this worked really well for me. so what works for you clowns?