Chest/Biceps:

DB bench press 3-4×8-12

Incline chest press 3×8-12

Incline db flyes 3x10-12 + 3-4 presses post-failure

Cable flyes 7x10-12 SS Cable presses 10-12

Dumbbell curls 3x10 reps alternating + 5 reps together + 5 partial reps

"Double biceps" cable curls 3 x 8-12

Reverse-grip curls 3x15-20

Wrist curls 3x15-20

Back/Triceps

Underhand lat pulldown (heavy) 2-3x8-12 +5 partials on last set

Close-grip lat pulldown (paused) 2-3x8-12 + 5 partials on last set

DB rows OR Smitch Machine Rows 3x8-12

Cable Rows 3×8-12

Straight-arm pulldown 7x10-12

Reverse grip cable pushdowns 3x8-12

Overhead dumbbell extension 3×8-12

Overhead cable extension 7x10-12

Shoulders/Abs:

Seated Dumbbell Press 2-3x8-12

Cable lateral raises 2-3x8-12 + 5 partials on last set

Cable front Raises 2-3x8-12

Rear delt flyes SS facepulls 3x12-15

DB lateral Raises 7x10-15 + 5 partials on every set

BB Shrugs 3-4x8-15

Ab circuit: 3-4 sets of 4 exercises each

Legs:

Hack squat 3x8-12

Leg press SS calf raises 3x10-15

Leg extension (paused) 3-4x10 +5 non-paused +5 partials

SLDL 3-4x10-12

Lying Hamstring curl 3-4x10-12 + 5 partials

Standing calf raises 5x15-20 SS bodyweight calf raises to failure

Seated calf raises 5 x15-20 SS bodyweight calf raises to failure

This routine has been working beautifully for me. I know that 2x per week frequency is supposed to be the best and all, but I've been seeing better gains than ever with the intensity of this routine, especially in my back and arms. I use the supersets, partial reps, etc. pretty gratuitously to really stress the fuck out of the muscles and it really helps to give a great pump and to keep me honest with my what actual limits are regarding failure. I start each workout with heavy compound movements, and end it with FST-7 sets to completely burn the muscles out and get a huge pump, which I believe to beneficial when used in conjunction with heavy weight.

I have chest with biceps and back with triceps so that my arms are fresh when I use them and I can go heavier. My arms had been pretty stubborn to grow, but I started seeing growth with them pretty quickly this way, and they just keep on growing.