Heres the new routine im starting in a day or two(im sick atm). I may tweak a few things here and there based on how its going. Its based on this, but changed a bit because i did the actual one in the link for a while. http://www.defrancostraining.com/art...s_westside.htm The goal of this routine is to gain strength (max day) and muscle (rep day) at the same time.

I work at UPS and lift boxes all day so i am only doing one leg day per week. Someone else setting up a similar routine could add a rep lower body day to the split and work every other day or mon upper max, tue lower rep, thurs upper rep, fri lower max.

Mon- upper body (max effort)
Bench Press 4 sets 6,5,4,3 reps (pyramid up in weight)
Military Press 3 sets 8,7,6 reps (pyramid up in weight)
Pull ups 2 sets
Chin Ups 2 sets
Bent over (rear delt) Raise 2 sets 8 reps
Crunches 3 sets

Wed- Lower Body/Forearms
Squtas- 4 or 5 sets 4 reps
Deadlift- 2-4 sets 4 reps(# of sets depends on what ido at work)
Calf Raise- 3 sets 15 reps
Palm Up Wrist Curls-3 sets 14,13,12 reps
(superset with)
Paml Down Wrist Curls- 3 sets 14,13,12 reps

Fri- Upper Body (rep)
Incline bench Press- 4 sets 9,8,6,5 reps (pyramid up in weight)
Skull Crushers- 3 sets 9,7,5 reps
Seated Rows- 4 sets 8,7,6,5 reps (pyramid up)
Lateral Raise- 3 sets 8,7,7 reps
Barbell Curls- 3 sets 9,8,6 reps (pyramid up)
Crunches- 2 sets
(superset with)
Leg Raises- 2 sets

I add cardio in sometimes, but work burns so many calories that i dont really need too much.

A few things are different than i usually do but i like to experiment. For example on upper rep day i usually wont do triceps before shoulders or back but thats the way Joe has it set up and it hasnt effected my lifts in any way so far.