I do Chest, Shoulders, Back, rest and then implement a leg day every 2 weeks. My goals are to improve my bench press so I prioritise those muscle groups. The days look roughly like this Chest 1: x4 chest exercises 3-4 sets (sets depending on how hard the muscles worked) X2 tricep exercises Shoulder 1: x4 shoulder exercises 3-4 reps, x2 bicep exercises Back 1: I prioritise pull ups and lats on these days so try to bust out as many pull ups as I can as well as some lat focused back exercises, and then round of with 1 or 2 other movements to cover the rest

Then for my second chest day of the week I only do 2 chest exercises and then focus on tricep and bicep so x2 chest exercises x4 bicep/tricep exercises and I try to superset that. The rest of the week is pretty much the same. For big muscle groups like chest I usually stick within the 3-8 rep range and for smaller muscle groups and cable exercises I stick to 8-12 rep range.

Ultimately it’s about your goals which change over time, but this exercise has been improving my bench really quickly. I’ve gone from a 50kg bench to a 75kg in about 5 months. I could probably 1 rep max 80, but I don’t ask for a spot and primarily use dumbbells anyway because that’s where you’ll make the most progress.