PULL
pulldowns, 1set: 15reps (warmup)
pullovers (cable), 3sets: 12,8,6
pull-ups (wide grip)3sets: all to failure
m. grip pulldowns 2sets: 10, 6-8
heavy barbell rows 3sets: 15, 10, 5-7
cable rows 3sets: 12, 8, 5-7
heavy barbell shrugs 4sets: 12, 10, 8, 6
barbell curls 1sets: 10
incline seat DB curls 2sets: 10, 8
Stiff-leg Deads (heavy) 3sets: 12,10,6
hyperextensions (no weight) : 10,10

PUSH -I have overpowering shoulders, so this chest workout may look odd to you.-
cable flyes (warmup) 2sets: 12, 8
weighted dips 3sets: 45lbs-15, 90lbs-8, 115lbs-4
Incline DB flyes 3sets: 10, 8, 5-7
Flat Flyes (superset with pushups) 2sets: 10, 6-8
Military press 2sets: 10, 8
Side laterals (using rest,pause)3sets: 10,8,6
cable pressdowns 3sets: 10, 8, 5-7

LEGS I do calves first because I never have enough gas after squats.
Seated calve raise 4sets: 25,20,15,15
leg press calve raise 4sets: 20,15,15,10

Barbell squats 5sets: 20,12,12,6,12
Hack squats 3sets: 12,10,5-7
leg curls 2sets: 10,8

go home and pray I can walk tomorrow

Well that's it... the PULL day may look like a long workout, but the first couple exercises are done very quickly and are part of the warming up process. The PUSH day is not completly refined yet, I did exactly that today with a triple drop set on side laterals we will see how sore my chest is... those dips annihilated me!
and legs... well simplicity is perfection in leg workouts. looks easy on paper till you do it!!

FEEDBACK ANYONE??

pull on Tuesday/push on Thursday/Legs on Saturday. I've been doing it for two weeks and I get pretty sore. This kind of workout demands a lot of active rest and high calorie diets.

Monday
Pec-Deck Flye 1 x 6-10 to failure
supersetted with
Incline Barbell Press 1 x 6-10 to failure
Dumbbell Side Laterals 1 x 6-10 to failure
Dumbbell Shoulder Press 1 x 6-10 to failure
Triceps Cable Pressdowns 1 x 6-10 to failure
Dip Between Benches 1 x 6-10 failure

Wednesday
Dumbbell Pullover 1 x 6-10 to failure
supersetted with
Reverse/Close Grip Pulldown 1 x 6-10 to failure
Bent-Over Barbell Row 1 x 6-10 to failure
Barbell Shrug 1 x 6-10 to failure
Bent-Knee Deadlifts 1 x 6-10 to failure
Dumbbell or Barbell Curls 1 x 6-10 to failure

I like this type of split...you may want to try a trick Arnold used though:

when training chest and shoulders on the same day, he would sometimes train shoulders first heavy, then chest lighter with higher reps. The next time he would reverse the order. I think you could apply this to your back work. As is you are doing all pulldown/chin work first, and then rowing. Since you already have good width, try rowing movements first every other workout. I actually followed a workout by Ian King on T-mag.com where you essentually did everything backwards half the time (a pulling day would start with bicep curls and finish with pullups).

I love this schedule! I would rather work 4 days a week instead of 3 but 3 keeps me "hungry" I am ready to go to war each and every workout! I love it.

that worked well too!
the only downfall is to my 3 day is that I love being in the gym too, and it takes some restraint not to go. I find that if I focus on school, and other hobbies in my time off it goes better. Lately my gym intensity has been off the charts! I have been lifting for 50-80 minutes a session and trying to put myself in as much pain as possible. each workout has to be an efficient organized assault on my muscles. since three days a week is not that often I look forward to my workouts so much and get so mentally pumped that I usually have a good one every time.

If I get a car I'll swith to 4 day split again, but I feel that I am making good progress right now.

Mon: Quads, Hams, light Tri's
Tues: Shoulders (upper traps and delts)
Wed: Back, Bi's, Calves
Thurs: Chest
Fri: Tri's, lower back , Calves
Abs are hit randomly throught the 5 days on at least 3 times but usually 4 days. I'm also doing cardio at least 3 times a week after the weight training (between 15 and 20 min light treadmill usually.)
I know, I know...all my friends tell me I'm overtraining. By all text books and exercise science professors, I am. But I have never experienced any symptoms of it. I always have a healthy appetite, always eager to hit the gym, no mood swings. I take plenty of glutamine and my protein levels are around 200-240 grams daily. I probably average 9 and 1/2 hrs sleep nightly. I am 210lbs about 6.5% bf, 23 yrs old 6'1". Also, I'm still making gains. I'm not currently using AS. I have screwed around with short cycles and really mild dosages of Sest and D-Bol once, but nothing to really amount to anything and I didn't even use them together. I like to hit the heavy stuff (legs and back) early in the week, when my body is fresh and ready. Those two days are particularly hard for me as far as recovery goes but I love the mental challenge of working them to failure, enduring the pain. Sometimes friday is a little tough in the gym. I am a little beaten up, my energy is a little low and my pumps aren't as good. But this is the exception rather than rule on Fridays.