Is this it?
CC wrote:
"Day 1 - Chest, Biceps, Triceps (yes, in that order to give tris a rest after chest)
Day 2 - Legs
Day 3 - Off
Day 4 - Delts, Back (in that order)
Day 5 - off
Day 6 - either restart the cycle or another off-day… You can do this routine over 3 days a week or repeat it after every 5th day… Your call.
(warmups in this case I’d do something like 8, 5-6, 3-4, work-set or so.
(for each “-”, pick one exercise that fits the category)
Chest
-Low incline exercise (bb, db, machine), ramp up over 4 sets with relatively even weight jumps. I’d use 6-10 or so as your rep-range. (move up in weight in small increments once you can do 8, 9 or 10 reps… Make sure you “own” the weight before moving up)
-flat or decline exercise (bb, db, machine) ramp over 3-4 sets. 6-10 on final set.
Bis
-alt. db curls, EZ curls, low cable-curls… Whatever. 3-4 sets (could go 8 reps, 4-6 reps, work set), ramped, 6-10.
-incline offset grip curls, preachers, machine curls… 2-3 sets ramped
6-10 or 8-12 on the last set.
Tris
-CGP (elbows tucked, grip as wide as necessary so that you can stay fully tucked…), In-Human Press, S-wide-RGB (DC grip), HS dips…
3-4 sets ramped, 6-10 on the last.
-PJR’s, Larry Scott Extensions, Rolling DB extensions on the floor, Lying EZ extensions (bar comes down behind head), … 3 sets or 4 sets ramped.
Legs
-Squats, Front squats, Leg Press, Hack Machine squats, Power squats, whatever. 4-5 sets ramped, 4-6 reps on top set (could do two sets here), then rest, reduce the weight some and do a 20 rep widowmaker… (which basically means that after 8-10 reps or so you hold the weight and catch your breath, then grind out a few more reps, repeat until you get 16-20 or so… If you do front-squats as your main exercise, do the widowmaker on the leg-press or hack machine. No warm-ups needed, though you could do one)
-Ham exercise (can be done before quads in case that the widowmaker just leaves you dead on the floor) like rev hypers, lying leg curls, sumo leg presses, SLDL’s… 3-4 sets, 6-10 on the last
-Calves (do the DC protocol for these if you think you can stomach it 
-pulldown abs or whatever
delts
-Overhead press of any kind (DB, BB, smith high inclines ala Rühl would probably be a good idea, we’ve talked about them a lot in the forums recently) 4 sets, ramped up, 6-10
-Laterals, better machine laterals if you have a good lateral machine… 2-3 sets ramped… 8-15 or 6-10
-Backwidth (or thickness first, depending on which is weaker in your case): Pulldowns (don’t cheat too much), Rack Chins (if you know how to do them right), pullups (weighted), that kind of thing. 4 sets ramped, 6-12 or so. (I would suggest rack chins or pulldowns or HS machines over pullups here, seriously)… And keep your biceps out of the movement.
-Backthickness
Yates Rows, Rack Pulls (only if you didn’t do free-weight back squats and/or sldl’s on leg day. This split shouldn’t have low-back involvement on two days, if you want to do both deads or rack deads and back squats/sldls, rotate them each week/cycle!), Kroc Rows (if you can get the technique down), HS row machines… You get the idea.
Rack pulls are done with a back-shrug at the top, i.e. you pull your delts back, chest out and tense your upper back…
4-5 sets (less for rows, more for heavy pulls), 6-10 or 8-12 at the end if it’s a row (kroc rows are 12-25, and done sort of like a widowmaker squat with the pauses etc)… And one heavy 6-8 followed by one lighter 8-12 (or the other way around) if it’s a rack dead/deadlift.
-rear delts: pinch-grip rows (Grab the plates with their lips pointing out, instead of the bar. 10-15 or so as a rep range then, go light at first! that’s obviously not a regular bo row, weight-wise…), face pulls, rev. pec deck… 2-3 sets, ramped, 8-12"
