I started a new program where I do 5 sets of 5 reps for pretty much everything. I increase weight by 10-20 pounds for each exercise every week, seems to be working well so far. I'm sore for several days after each workout.
Monday-
Bench press
incline bench press
french press (5 sets of 8 reps)
dumbell tricep kickbacks
finisher: usually 2 sets of 12 bodyweight dips
Wednesday
Barbell bent over rows
T-bar rows
Lat pulldowns
Friday
seated dumbell shoulder press
clean and press with the preacher bar
standing preacher bar curls
cable pulldowns (usually like 3 sets of 15, the weight doesn't go heavy enough)
then some bicep finishers, like a set or two of pullups, or this other thing I do, not sure what its called. I call them hang ups. Basically, you get in one of those racks you do dips in, grasping the handles but hanging upside down, then pulling yourself up until your arms are at a 90 degree angle. It's hard to describe, I'm not sure if you can picture it well from that description. I can try and draw a picture if needed.