My weekly workout routine is as follows:
Mon: off
Tue: Chest, Triceps
Wed: Back, Biceps
Thurs: Legs
Fri: Delts, Traps
Sat: Back
Sun: Hamstrings
I use heavy, basic movements with high intensity. My training tempo is freaky with no more than 1 min rest between sets, except on leg day. This tempo promotes both size and conditioning
My workouts are never more than 1 hour in duration; stimulate don't annihilate!!