While you may question grouping the two heavy workouts together back-to-back, it's best to do them early in the week, when you're presumably freshest and strongest.Rest intervals are 60 seconds between sets on heavy days, and 45 seconds on light to moderate days.This is an old Waterbury chestnut that I've found to be extremely useful and effective. In almost all cases, you'll see that regardless of which rep/set scheme I've indicated, the total number of reps equals 24.
If you use an "honest" weight – approximately 85% of your 1RM – it'll kick your ass maybe not during the actual workout, but later on in the day.
Don't underestimate the 8 x 3 workout. Use the other arm to support and/or assist the working arm) 4 x 6 or 2 x 12 Tricep Concentration Extension: (lie on a bench with a dumbbell held overhead with one arm and lower the forearm across your chest until the dumbbell touches. Dumbbell Floor Press: (keep elbows tucked to emphasize triceps) 4 x 6 or 2 x 12 Unilateral Dumbbell Shrug: (one side at a time) 4 x 6 or 2 x 12 Wednesday – Off Thursday – Light/Moderate Pull Dip: (forearm touches biceps in the down position) 8 x 3 I know, I know, it's the freakin' Smith machine, but it allows you to bring the bar to your neck with some degree of safety, which makes benching a good chest/mediocre triceps movement instead of just a good triceps/mediocre chest movement. Smith Machine Bench Press: (wide grip, bringing the bar to the neck, just below the chin, Vince Gironda style) 8 x 3. Front Squat: (start with the bar at the bottom of your range of motion, i.e., you duck-walk under the bar, get in position, and lift up) 8 x 3 
Supported Dumbbell Curl: (lean against one of the posts on the power rack so that the post sits flat against your entire spine and back of your head – it prevents cheating) 8 x 3
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