I've been doing the next routine for about 2 years:
monday: chest, shoulders & triceps
tuesday: legs, back & biceps
thursday: chest, shoulders & triceps
friday: legs, back & biceps
saturday & sunday: off
About 3-4 exercises for the bigger muscles and 2-3 exercises for the smaller muscles, I think this was way too much volume.
A few months ago I started reading this site and started doing full body workouts, especially chad's stuff and noticed great strenght gains. Also I've done CT's 12 weeks to war ready guns program, it worked but I know now I shouldn't focus on certain body parts, but rather on gaining weight all over.
I've never been injured, got some wrist troubles now and then though, my wrists especially hurt while doing dumbbell bench presses and hammer curls.
I have time to train for about 4 times a week, that's why I got the idea I'm wasting some time since I'm following a 3-day per week full body routine.
I also like to do some of the olympic lifts like the clean & press.
Bench: 160 x 2
Squat: 200 x 3
Deadlift: 220 x 5