4 days split. due to my gym being closed on sunday and my job some weeks it is a 3 day split.

Average work out day.
Chest and Triceps:
3-5 minute warm up on bike
3 sets of pullup (trying to increase # of reps)
Flat bench: 5-7 reps 3 sets (3-5 minute rest)
Inclined press or flys 10-15 reps (1-2 min rest)
chest press or fly machine 1 set 20 reps slow and constant the entire time. no rest between reps at all. Constant tension is key here.
The reason I do all this is to hit all slow and fast twitch muscles.
Triceps:
Skul Krushers (ez bar) 10-15 reps 3 sets (1.5 min rest)
Tricep press down rope 10-15 reps 3 sets (1.5 min rest)
maybe close grip bench, or any number of tricep extention excersies. I try to really mix it up with triceps.
Sometimes I end with bench dips. if my partner is there, weighted bench dips.
Then I hit the bike. 30 minutes non stop. I dont want to increase time, becuas time doenst grow on trees. instead I increase intensity. I use a type of interval program for the bike.

the rest of my works outs are about the same. I alternate days that I do pull ups to give them some time to heal.
Every six weeks or so I try to shock my muscles. I do sets of 50. 50 kurls or 50 bench press, or 50 squats. use the most wieght I can and still hit fifty. Next time I will try drop sets, and\or negative sets, 21's. There are plenty of ways you can shock your muscles. just dont make it a weekly thing. use it to trick your muslces into growing once they get use to you doing the same damn thing for a few weel.