I just finished with a long drawn out move in which I was not regularly able to hit the gym for about 2.5 months (not to mention not eating enough calories, dropped from nearly 190-175). So I'm working on regaining the strength I lost in that period with a 3 day split.
Monday: Back/arms/abs
Tuesday: Cardio
Wednesday: Chest/Shoulders/abs
Thursday: Cardio
Friday: Legs/calves/abs
Saturday: Off
Sunday: Off
Consuming roughly 2800-3200 calories of healthy food split into 6 meals a day. Roughly every 2.5-3 hours. I lift during my "lunch break" so from 11:30-12:30. I keep my rest periods shorter and therefore my workout within an hour.
Back/Arms/Abs:
Deadlifts: 12/8/4
Lat Pulldowns: 12/8/4
Seated Rows (close grip): 12/8/4
Standing Bicep Curls (EZ-bar, back against the wall, pinkie finger higher than thumb grip): 15/12/8
Tricep Cable Pushdowns: 15/12/8
Weighted Crunches: 15/15/15
Chest/Shoulders/Abs
DB Bench Press: 12/8/4
Incline BB Press: 12/8/4
DB Flat Flys: 15/12/10
Front Lat Raises (superset with side lat raises): 12/10/8 (12/10/8)
Shrugs: 12/8/4
Leg Raises: 15/15/15
(I try to throw in a couple sets of forearms depending on time.
Legs/Calves/Abs
Squats: 12/10/8
Leg Curls (Leg Extensions, alternates weekly): 12/8/4
Leg Press: 12/8/4
Seated or Standing Calf Raises: 15/12/10 (5 sec neg, 1-2 sec push)
Decline Crunches: 15/15/15
I have the ability to change it to 4 day split, or 5 day/week. I tend to travel on the weekends, which cuts into working out on weekends. I'm mainly looking to add size and strength since its the winter months, but without going all out dirty bulk.
I may also be adding Aikido (ju jitsu) soon on Monday and Thurday nights.