I can only train 3 days a week and was thinking of giving this a go;
Incline Bench- progressive warmups, then 1-2 sets of 6-10 at close to failure.
Chins- 4-5 sets as many as you can do.
Close Grip Bench- same as incline.
Barbell Row- warm up again to two working sets but on your last one try for 6-8 reps instead of 10.
Seated DB Shoulder Press- see incline and CGBP
If tri’s have anything left in the tank Dead Skulls, maybe just a couple warmups and one working set.
Barbell Curl- 3-4 sets 8-10 reps.
Hammer curls- 3-4 sets 8-10 reps
Lying/Standing leg curl- 2-3 work sets 10-12 reps
Whatever kind of calf raise you have available and like to do. 2 sets really heavy and go SLOW for 10-15 reps.
Squat- progressive warm up, 2-3 working sets at 6-10, with your last set pretty heavy looking to do 5 or 6.
Leg Press- 1 moderately heavy set of 15-25 reps.
Fri: repeat mon
Mon: repeat Wed.
Probably will rotate the exercises a bit to prevent getting stale. Trying to build muscle.