Hello
I training 4 months, AB program.
due the long time that take me practice - about 1:30-1:45 hours. i move to ABC program , like this:
Week 1 - ABCABXX
Week 2 - CABCAXX
Week 3 - BCABCXX and again...
A - Chest + Triceps
B - Back + Biceps
C - Legs + Shoulders + abs
i working between 6-10 repetitions
A:
Chest:
Chest dips - 4XMAX
bench press - 4 sets
flyes - 4 sets
incline 30 degrees flyes - 4 sets
Triceps:
barbell lying triceps extention - 3 sets
Dumbell one arm triceps extention - 3 sets
Cable pushdown - 3 sets
B:
Back:
Close grip chin up - 4XMax
wide rear pulldown - 4 sets
seated row - 4 sets
dumbell bent over row - 4 sets
Biceps:
Barbell standing curl - 3 sets
preachers curl - 3 sets
dumbell incline curl - 3 sets
C:
Legs:
smith squat - 5 sets
Super set - leg curl/extention - 3 sets
Smith standing calf raise - 4 sets
Smith reverse calf raise - 4 sets
Shoulders:
Lateral raise - 3 sets
front raise - 3 sets
cable shoulder press - 3 sets
abs:
weighted crunch - 3 sets
weighted side crunch - 3 sets
leg hip raise - 3 sets

rest between sets - 1-1.5 mins, rest between exercises (of the same muscle) - 2 mins.
How is that?