I’m working on making a new program for myself and training partner, I have been working everything twice a week and want to switch to twice a week to increase frequency. Gotta force the muscles to grow! so here it is!
MON.ARMS,SHOULDERS,ABS (LIGHT)
SUPERSET BARBELLS/EZ-BAR TRICEPT
DB SHOULDER PRESS/REAR DELT RAISE
DB HAMMER CURL/SINGLE ARM CABLE PRESSDOWN
LATERAL RAISE/HANGING LEG RAISE
PREACHER CABLE/DB OVERHEAD EXTENSION
STANDARD CRUNCH
TUES. LEGS HEAVY
SQUAT
LEG PRESS
NUETRAL HAM RAISE
STANDING CALF RAISE
WED. BACK/CHEST (LIGHT)
FLAT BB BENCH/1-ARM ROW
DECLINE BENCH/CHINS
INCLINE FLY/HIGH ROW MACHINE
THUR.0FF WEIGHTS OPTIONAL CARDIO
FRI. ARMS SHOULDERS ABS (HEAVY)
SNATCH PRESS/HEAVY REAR DELT RAISE
BARBELL CURL/CLOSE GRIP BENCH
LATERALS/WEIGHTED CRUNCH
DB PREACHER/EZ-BAR EXT.
LAYING LEG RAISE
SAT. LEGS (LIGHT)
LEG EXT.
LEG CURLS
DETAIL SQUAT/HUMBLER
SEATED CALF RAISE
SUN. BACK/CHEST (HEAVY)
FLST DB BENCH/BB ROW
INCLINE BB BENCH/T-BAR ROW
FLY/DEADLIFT
oh yeah by the way a “detail” squat is where I point my toes in or out to hit the different quad heads a little more 
tell me what ya think!