ok, as per my first post I have taken in all your suggestions and feel i want to steer away from the seperate body part routines and go for something a little more advanced.
how does this sound? (thanks to rbtrout and hill in particular)
squats - heavy
bench (flat) heavy/Dumbell press heavy
bent over rowing bb or db (bent over to 90 degrees)
‘Add an inch to your arms’ (http://www.bodybuilding.com/fun/sisco8.htm)
standing military press heavy
wide grip pull ups
Power cleans heavy
Incline db press
bentover rowing bb or db
i have never done power cleans. Are thy easy to learn as I will often be training on my own. Also the second set of bentover rows on friday - are these also 90 degrees, the same as Monday?
any opinions on this routine would be much appreciated before i begin it in the new year - also please comment on the arms routine - does it sound effective or not?