work list bro? I used to work out like this back then
chest
bench BB
flat DB
incline BB
incline DB
pullovers
pec decks
tri kickbacks
pushdowns
shoulders
military front
military back
arnold presses
upright rows
side/front lateral raises
back
pulldowns front
pulldowns back
reverse grip
t-bar rows
DB rows
BB rows
deadlift
legs
smith machine half way squat
leg press
leg extension
leg curls
all done in 3 sets of 10 reps and they are in order as how I used it back then. I never had my numbers up on those days. I did benefit a bit....but not as much as how I am doing now. if you want, you could just go heavier bro! as I said, people tend to think that doing less exercise for each body part is not enough..honestly, it is enough..when done heavier ^^