I get 3 days off in a row and this is my routine:
Everything has 3 working sets. (3 sets of doing my max for the amount of reps) All of these days are back to back.
Dead Lifts - Work up to a rep of 5
Weighted Pull Ups - Work up to a rep of 3
Barbell Rows - Work up to a rep of 5
Krock Rows - 1 or 2 sets of around 17 reps (depending on how high my reps are)
Hang Clean and Jerks - Work up to a rep of 3
Barbell Shoulder Press (push press) - Work up to a rep of 5
Barbell Shrugs - 2 or 3 sets of 10-20 reps (as many as I can until I cant get the full rep)
Flat Bench - Work up to a rep of 5
Machine Dips - Usually 3x12 just because I screwed up my left front delt doing weighted dips a couple years ago. (was stupid and going down too far)
Front Plated Squats - 10-12 reps of holding 10 pounds out in front of me. (to stretch out the hips and to strengthen my lumber curve to be able to go all the way down into a front squat)
Barbell Step Ups - 20 reps usually. (10 on both legs)
Leg Press - 3 sets of 12
I was getting a knee pain when doing front squats. (wasn't keeping the weight on my heels, it was more on the ball of my feet) My hips aren't flexible either so it was putting more pressure on my knees. Thats why my leg days are lame right now.