Monday (pull): Squats, BOR's, Barbell Curls, Chins, Calf Raises
Tuesday (push): Bench Press, Incline DB Press, Push Press, Skull Crushers, Rope Pushdowns,
Thursday (pull): Deadlifts, Pull ups, Barbell Curls, Calf Raises
Friday (push): Incline Bench Press, Flat DB Press, OH Press, Dips
It's going to look something like this. Push/pull every other day. I just finished my twelve week workout program & I had substantial gains but it's time to man up & put some much needed extra weight on my squat & deadlifts.
I highly recommend incorporating decline press to one of your push days.