hrm.... a complete M-F program... since i'm an ecto and tried everything, i will post my M-F workout - they're all supersets, since i think i've experienced the most gains from it, there's at least one compound move for each body part, as well as isolation. supersets work by replacing your break with a different exercise. also cardio is the devil for us ecto's. maybe swimming if you're up for it would be ok. anyways, here goes:
M - back / legs
deadlift 225 4x10
DB lunges 30 lbs 4x10
pullups +10 lbs 3x10
hack squats 180lbs 1x10, 230 lbs 2x10
1 arm bent over rows 70lbs 1x10, 75 lbs 2x8
leg extentions 360 lbs
t bar row 115 lbs 1x10, 125 lbs 1x10, 135 lbs 1x9
back exention machine 150 lbs 3x10
upright rows 95 lbs 3x10
squats 205 lbs 3x10
T - chest / shoulders
bench 225x7, 225x7, 245x7, 245x6
military press 135x8, 135x8, 155x7, 155x7
incline bench 185x8, 185x7, 185x7
front delt machine 180x8 (started twitching in left shoulder, did DB raises)
front delt dumbell raises 35x8, 35x7, 35x7
butterfly machine, 230x10, 230x10, guy with O2 tank took my machine...
seated DB shrugs 55x10, 55x10, 65x10
arnold press DB 45x8, 50x7, 50x6
W - bi's / tri's
dips +25 lbs, 3x10
chins +25 lbs 3x8
reverse grip preacher curls 45 lbs 3x8 (still working up from the injury)
close grip bench 225 lbs 3x10
preacher curls 95 lbs 3x10
reverse grip tricep pulldowns 90 lbs 3x10
hammer curls 30's 2x10, 35's 1x8
Th - legs / back
deadlift 225 4x10
DB lunges 30 lbs 4x10
pullups +10 lbs 3x10
hack squats 180lbs 1x10, 230 lbs 2x10
1 arm bent over rows 70lbs 1x10, 75 lbs 2x8
leg extentions 360 lbs
t bar row 115 lbs 1x10, 125 lbs 1x10, 135 lbs 1x9
back exention machine 150 lbs 3x10
upright rows 95 lbs 3x10
squats 205 lbs 3x10
F - chest / shoulders
bench 225x7, 225x7, 245x7, 245x6
military press 135x8, 135x8, 155x7, 155x7
incline bench 185x8, 185x7, 185x7
front delt machine 180x8 (started twitching in left shoulder, did DB raises)
front delt dumbell raises 35x8, 35x7, 35x7
butterfly machine, 230x10, 230x10, guy with O2 tank took my machine...
seated DB shrugs 55x10, 55x10, 65x10
Side DB delt raises 25x10, 30x10, 35x8
anyways, hope this helps you - also, you have to work yourself up to this - don't try doing legs/back or chest/shoulders twice a week until you get a feel for supersets - they tend to beat you down rather quick. also, arms grow in relation to how often they are worked. i figured since all upper body workouts use your arms, i'd only specifically train them once a week.