yeah it's a four day split, and i just run it back to back until i need a day off.
pardon the format i'm copying and pasting

Chest looks like: incline BB 5/6 sets of 6 to 10 Flat DB 4 sets of 8 to 12 Pec Dec or cable flies 5 sets amrap Maybe flat BB if I've eaten prior and have energy. Switch off heavy/light but i use the 4/1 tempo and really focus on contraction. Back: Shoulder width supinated pull downs 5 sets of 8-12 BB bent over rows. 5 or 6 sets I either go heavy, 6 to 8 reps, or light 8 to 12 reps. Switch it up cos often I've deadlifted the day before Pull ups 5 sets to failure Close grip(vbar) pull downs 5 sets of 8 to 10 Usually finish with rope pullovers/straight arm push downs whatever it's called. 3x10-12

Chest looks like: incline BB 5/6 sets of 6 to 10 Flat DB 4 sets of 8 to 12 Pec Dec or cable flies 5 sets amrap Maybe flat BB if I've eaten prior and have energy. Switch off heavy/light but i use the 4/1 tempo and really focus on contraction. Back: Shoulder width supinated pull downs 5 sets of 8-12 BB bent over rows. 5 or 6 sets I either go heavy, 6 to 8 reps, or light 8 to 12 reps. Switch it up cos often I've deadlifted the day before Pull ups 5 sets to failure Close grip(vbar) pull downs 5 sets of 8 to 10 Usually finish with rope pullovers/straight arm push downs whatever it's called. 3x10-12

Biceps...IN general -BB curl 5-6 sets x 6-10 reps (last set or two maybe only getting 6) DB hammer curl 4 x 8-12 DB alternating curl 4 x 8-12 -machine preacher 5 AMRAP Triceps. -rope push down -one arm Cable pull down -straight bar push down -preacher dip machine Those are all done in 3-5 sets 8-12ish reps.