4 Day Split

Monday Chest and Triceps
Flat bench press (DB or BB) 4 sets x 12, 10, 8, 6
Incline bench press (DB or BB) 3 sets x 10, 8, 6
Weighted dips (leaning forward) or decline bench (DB or BB) 3 sets x 10, 8, 6
Lying tricep extensions 3 sets x 10, 8, 6
Cable pushdowns 2 sets x 10, 8

Tuesday Legs
Sqauts 4 sets x 12, 10, 8, 6
Leg press 3 sets x 10, 8, 6
Lying leg curls 4 sets x 12, 10, 8, 6
Standing calf raises 3 sets x 10, 8, 6
Seated calf raises 2 sets x 10, 8

Thursday Shoulders, Traps and Abs
Military press 4 sets x 12, 10, 8, 6
Side lateral raises 3 sets x 10, 8, 6
Barbell shrugs 4 sets x 12, 10, 8, 6
Various abdominal exercises (6 sets in total)

Friday Back and Biceps
Weighted pull-ups 4 sets x 12, 10, 8, 6
Barbell row 3 sets x 10, 8, 6
Seated cable rows 3 sets x 10, 8, 6
Barbell curls 3 sets x 10, 8, 6
Alternating dumbbell curls 2 sets x 10, 8

overall looks pretty good
 
might wanna switch leg curls with stiff leg deads.  could take out cable rows and add in deadlifts.  try switching alt curls with incline dumbell curls as barbell curls and dumbell curls are hitting the bicep from the same angle. 
 
 also stop alternating when you curl.  think about it, is there any other exercise that you alternate the left and right.  do all of the left and then do all of the right or do them at the same time.