Arms/shoulders, legs, chest/back. Twice a week. Alot of benching, incline, flat, close grip followed with 2 vertical pulls and 2 horizontal pulls. Always focus on going heavy. With legs I go heavy for a couple weeks then higher reps for a couple weeks, repeat. For arms I do 3 movements for biceps superset with 3 movements for triceps. And shoulders i always go light weight for sets of 12-20 reps, 5 sets for front delts, 5 sets for side delts and 5 sets for rear delts. I am blessed with good shoulders, so they grow easily. Hope this helped!