I wrote a program for a client of mine about 6 weeks ago:
Deadlift off 4 inch box 2x8, 2x6, 2x4
Dips 2x8, 2x6, 1 x as many reps as possible (the lighter set will over emphasize the triceps)
Pull ups/ Biceps emphasis (close grip, pull focussing on the hands, not elbows)
Standing Russian Twists (put barbell straight up and twist from barbell in front of you to right side 8x's en then from front of you to left side 8x's, repeat for 2 sets ea.)
Front Squat or hack squat with barbell behind you 6x4
Pull throughs 4x12-8
Atlete military press (set barbell on one side, load the other side and push that side up one arm at a time, Coach Thib mentioned them in an article and it is a great shoulder builder causing limited problems for the shoulder complex since you are using a lot of compounds) 4x12-8
Dumbell bent rows 4x8-6
Calf raises, 2 sets standing, 2 sets seated, 2x12 / 2x20
Dumbell Bench Press 3-4x12-8
Chin Ups 3 sets of triple sets (chin up till you lose significant speed, rest 30 sec, repeat, rest 30 sec, repeat. That's one set. Rest 3 minutes between each triple set)
Step ups with dumbells (do a calf raise at end of movement) 4x12-8
One legged romanian deadlifts 4x12
Cable crunch 2x12
My client/friend gained about 1/4 inch on each bodypart (about 4lbs of muscle in 6-7 weeks on this program), including his arms.
He rested as long as it took to get his breath back to normal between sets (so sometimes a minute or two, sometimes only 30 seconds).
He never went to failure in the traditional sense of spleen popping out of your eye but left a rep in the tank to ensure that he could add weight to the bar / or increase his reps each and every week.
However, most important was his focus on doing the exercise correctly. Better to do a dumbell row with 65Lbs and really feel your lats work then do it with 105lbs and have your lower back and hips do most of it. Makes sense?
Hope this works or will give you some ideas.