Here is a routine I found that has resulted in very good progress.
Monday +Thursday
Bench press:3 warm up sets and 3 working sets/ 4-6 reps
Weighted pull ups: 3 sets x 4-6 reps
Barbell bent over rows: 3 sets x 4-6 reps
Military press: 3 sets x 4-6 reps
Weighted dips: 3 sets x 4-6 reps
Barbell curl: 3 sets x 4-6 reps
Tuesday + Friday
Squats: 7 sets x 4-6 reps
Deadlift: 5 sets x 4-6 reps
Reverse crunches: 3 sets x 15-20 reps
Crunches: 3 sets x 15-20 reps
Twisting crunches: 2 sets x 15-20 reps
Dumbbell side bends: 2 sets x 15-20 reps
Keep in mind that this is a 2 week program and must be cycled with more volume to progress.
Monday +Thursday
Bench press:3 warm up sets and 3 working sets/ 4-6 reps
Weighted pull ups: 3 sets x 4-6 reps
Barbell bent over rows: 3 sets x 4-6 reps
Military press: 3 sets x 4-6 reps
Weighted dips: 3 sets x 4-6 reps
Barbell curl: 3 sets x 4-6 reps
Tuesday + Friday
Squats: 7 sets x 4-6 reps
Deadlift: 5 sets x 4-6 reps
Reverse crunches: 3 sets x 15-20 reps
Crunches: 3 sets x 15-20 reps
Twisting crunches: 2 sets x 15-20 reps
Dumbbell side bends: 2 sets x 15-20 reps
Keep in mind that this is a 2 week program and must be cycled with more volume to progress.